How to exercise the forearm muscles at home for the most effective

How to practice the forearm? Of course, there are many training movements. In the training movements, some movements can be trained at home, and some movements can be trained outdoors. I believe someone still knows how to practice the forearm muscles at home. So, how to practice the forearm muscles at home is the most effective? Let’s take a look at how to practice at home!

1. Push-ups

1. Push-ups are strength exercises, which can exercise our upper limb strength. It is recommended to have 30 sets of movement, with standard movements, about 4 sets each time. At the same time, you can practice the three heads. The movement standards here mean that you must do it well. If you don’t do it properly, the exercise effect will be greatly discounted.

2. Bending and stretching of both arms

Double bars The flexion and extension of the arm can effectively exercise the muscles of the arm, and the equipment required is the best for parallel bars. However, for beginners, if the arm strength is insufficient, you can choose benches, beds and other daily furniture and take the same action. The general process of the movement is: hold the bars with both hands, support the arms on the parallel bars, the head is straight, the chest is pushed to the shoulders, the torso and upper limbs are perpendicular to the parallel bars, and the calf is overlapping the ankle joint of the two feet after flexing the knees. The elbow joints are slowly bent, and the shoulder joints are stretched and flexed, so that the body gradually descends to the lowest position. Stop for a while, and support both arms to restore.

3. Pushing on the flat dumbbell

The weight depends on your own situation. Generally, there are 8-12 sets, 4 sets each time. If you have the conditions, you can do upward tilt pressing. The main practice is Go to the upper part of the chest muscles. Combined with flat pressing, each movement is 3 sets.

4. Flat and tilted dumbbells flying birds

Mainly exercise the shoulders, waist, abdomen and hips. Hold a dumbbell with both hands, stand with your right leg, and lift your left leg back a few inches. Straighten your back, lift the dumbbells below your shoulders, and lean forward from above your hips. While lifting your left leg, lift your arms outward and on both sides of your body, and continue to lean forward until your body is almost parallel to your demeanor. Then return to the starting action. Repeat this set of movements 12 times, then change sides and repeat the above movements.

5. Pull-up

5. Pull-up

　　Can be performed on the door frame of your home. There are 12-14 pieces, 6 sets each time. You may not be able to pull at the beginning, but as long as you are firm Hold on, and you can do it after your own strength increases.

6. Press the neck with one hand side and flexion and stretching

　　Initially, press the right side of the head with one hand and put the other hand on the left waist. Both sit and stand. Action process: Press the hand on the right side of the head and push the head to the left, while the neck is pressed hard, so that it will not be easily overwhelmed, but gradually be overwhelmed. Then, lift the head upwards and right hands to press the head with force to prevent it from being easily raised, but gradually straightened. This is repeated many times until the neck feels sore and swollen. After practicing one side, change to the other side.

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