What are the methods to exercise forearm muscles

Whether boys or girls want to have a pair of good-looking arms, and the arms are divided into upper arms and forearms. How to exercise the forearm? You can reduce the forearm muscles by flexing the elbow joint, and upward dumbbell curl. So, what are the methods to exercise the forearm muscles? Let’s take a look!

1. Stand barbell curl

Both bend the elbow joint to lift the barbell and keep it up The arm is fixed on the torso, and do not move the elbow joint forward. It is important to avoid shaking and using the shoulder joint during exercise. Lift up for 4 seconds, rest for 2 seconds, and put down for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness students recommend training in a group of 10.

2. Alternate dumbbell curls of single-arm

Alternately bend the elbow joints to lift dumbbells. When one dumbbell moves down, another One needs to move upwards. During the movement, you need to be slow and calm. Lift up for 4 seconds, stand still for 2 seconds, and let go for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness practitioners recommend 10 training in a group.

3. Upward diagonal dumbbell curl

Bend elbow joint and lift dumbbells, so as not to force the deltoid muscles. Lift up for 4 seconds, stand still for 2 seconds, let go for 4 seconds, repeat this action to increase or decrease the number of your own abilities. Quantity, junior fitness workers recommend training in 10 pieces.

4. Priest Chair Barbell Curl

Slowly lift the barbell by bending the elbow joint, bend the elbow joint to the maximum, and then return to the starting position. Lift up for 4 seconds, stand still for 2 seconds, and let go for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness workers recommend training in 10 pieces.

5. Single-arm dumbbell Curl 　　Bending the elbow joint to lift the dumbbell, keep the upper body still, and then move back to the starting position in reverse. Lift up for 4 seconds, stand still for 2 seconds, and let go for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness students recommend training in a group of 10.

6. Hammer dumbbell flexion arm

Rolling dumbbells alternately by flexing the elbow joint. When one elbow joint is straightened, the other side is bent. Lift up for 4 seconds , stay still for 2 seconds, let go for 4 seconds, repeat this action to increase or decrease the number of your own abilities. Primary fitness practitioners recommend 10 training in a group.

7. Stretch the triceps on the supine brachii

Slowly straighten the elbow joints, keeping the upper arm perpendicular to the ground. Always straighten the arms, and then slowly return to the starting position. Lift up for 4 seconds, stay still for 2 seconds, let go for 4 seconds, repeat this action to increase or decrease the number of your own abilities, and primary fitness The user recommends training in a group of 10.

8. V-shaped curved bar pull-down

Always slowly straighten the elbow joints, and do not let the arms stay away from the upper body, keep moving slowly and uniformly. Press down for 4 seconds, stand still for 2 seconds, return for 4 seconds, repeat this action to increase or decrease the number of your own abilities. Primary fitness practitioners recommend training in a group of 10.

9. Pull up behind the dumbbell in a sitting position

While trying to keep the elbow joint at a fixed point in the air, straighten the elbow joint without leaving the head. Continue to move until the elbow joint is almost completely straight, and then return to the starting position. Lift up for 4 seconds, rest for 2 seconds, and let go for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness practitioners recommend 10 training in a group.

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