How to train forearm muscles?

Having muscles on the body seems to be a very cool thing, especially for men. If you exercise regularly, it is possible to build muscles. Because the muscles in different parts of the body have different exercise methods when exercising, you should make plans and arrangements before exercising. Don't exercise blindly, otherwise you won't achieve the desired effect. So how to train the muscles of your forearms?

1. Do 3 sets of push-ups in the morning, 20 in each set. Generally, before doing it, do some warm-up exercises, stretch your arms, stretch your legs, and twist your waist to prevent sports injuries.

2. If you get up early, you don’t have to rush. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors. Or try seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

3. To prevent local muscle fatigue while other muscle groups are not exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

4. On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set. If you persist for a long time, your upper limb muscles will grow faster.

5. Arm trainers are good things. You can use them a lot to train many parts of your body, mainly the chest and arms. But you have to pay attention to safety. There is no other reason.

6. Push-ups: Push-ups are suitable for friends who have a certain strength foundation. Each time you do it, keep your body as straight as possible, especially the legs and waist cannot be bent. Do at least one set a day, 20-50 in each set. It is a good way to exercise arm muscles and strength.

Note: The above dumbbell exercises can be done alternately every day, and don't just do one kind. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring.

Through the above introduction, everyone is clear about how to train the forearm muscles. In order to train the forearm muscles as soon as possible, the most common movements are "lifting" or "raising". However, you must maintain enough patience, and the amount of exercise must be within your tolerance range. You must avoid accidental injuries due to excessive intensity.