How should I exercise my forearm muscles?

Having strong arms is the dream of many men. Well-developed arm muscles can show men's strength and physique, so many men want to exercise their arm muscles. But building arm muscles is a long process. There are many ways to exercise your arm muscles. Next, we will introduce to you some methods to exercise your forearm muscles. If you want to exercise your muscles, you can follow the exercises.

1. Say goodbye to the meat

① Stand with your legs shoulder-width apart, back straight, left elbow bent in front of chest, keeping it perpendicular to the body, right hand placed just below left elbow, shoulders naturally relaxed, and inhale. Use your right hand to hold your left elbow and move it towards your right shoulder, press your shoulders, exhale slowly, stay for 10 seconds and then switch sides. Stretch your right arm to the left, bend your left elbow and pull your right arm towards your body, press your shoulders, exhale slowly, stay for 10 seconds and then switch sides. Keep your head up and chest out, cross your forearms, and support your left elbow with your right hand.

② Hold the mineral water bottle with your right arm and stretch it toward the ceiling with your arm close to your ear. Use your left hand to support your right shoulder joint from the front of your body. Then bend your elbows and let the mineral water bottle sink to the back of your head until your elbows are at a right angle and then return to the previous step. Repeat 15 times and then switch sides.

2. Do more push-ups

① Wall push-ups

Stand facing a wall with your feet together, your hands shoulder-width apart and chest-high on the wall, and your feet one foot's distance back from your pelvis. Lean your body weight forward until your elbows are bent at 90 degrees, allowing your heels to slightly lift off the ground as you lean forward, and keep your back straight.

② Incline push-ups

Use two sturdy and stable stools to support your left and right hands respectively, with your hands wider than shoulder width apart, your body in a plank position at a 45° angle to the ground, then bend your elbows to let your center of gravity sink until your elbows form a 90-degree angle, and then straighten them. Repeat 12-15 times. The wider your hands are, the more your pectoralis major muscles will be worked. When the distance between the hands is about the same as the shoulders, the effect of shaping the arm lines is more obvious.

③Wide Incline Push-ups

Find a sturdy chair that will not slide, place your hands shoulder-width apart, stretch them out on the chair to support your body weight, put your feet together and point them back with your toes on the ground, your back and legs in a straight line, and your body at a 45-degree angle to the ground. Keep your body straight and sink down until your elbows are bent to 90 degrees, and stay for 1-2 seconds.

The article introduces some methods to exercise arm muscles. Muscles are not so easy to build. During the exercise, you need to combine it with diet. When exercising muscles, you need to supplement more protein because protein is the main component of muscles. So you should eat more eggs, milk, soy products, fish, lean meat, etc.