How to use dumbbells to train forearms effectively

Dumbbells are carried by many bodybuilding enthusiasts. Dumbbells are small and easy to carry. The use of dumbbells is also very simple, and even novices can use them. Dumbbells can be used to practice strength, enhance life force and shoulder strength, which is helpful for contracting arm muscles. Girls can slim their arms by practicing dumbbells, and boys can strengthen their arm muscles by practicing dumbbells. So how to use dumbbells to practice forearms effectively?

1: Hold the dumbbells behind you, with your palms facing backwards, your arms still, and then curl your wrists. (Practice repeatedly) 2: Roll the heavy bar, which is to hang a heavy object on a wooden stick with a rope, then raise your hands horizontally in front of you, lift the heavy object up by rolling the bar, and then put it down.. (Practice repeatedly) The following is the tutorial, ten exercises for perfect arms:

1. Cross your hands and push them forward until your arms are fully extended with your palms facing forward, and stay still for 2-3 seconds. Rotate both hands back. The purpose is to exercise the inner arms and make them strong. (10-20 times)

2. Cross your hands behind your head, stretch your arms upward with your palms facing up, hold for 2-3 seconds, and then relax. It is very effective in improving the relaxation of the inner arms. (5-10 times).

3. Make your arms tense, place one hand on the other shoulder and press down vertically, and then lift the shoulder upward with force. (3-4 times on each side, 5 times in total)

4. Stretch your arms forward with your palms facing down and your arm muscles tensed. At the same time, rotate your arms outward until your palms are facing up and gradually open them to both sides. This set of movements helps to exercise the upper arms and make them symmetrical. (15-20 times)

5. Bend your arms naturally, stretch your palms out, and then slowly make fists. The movements must be slow and forceful, which is beneficial for exercising the forearms. (8-10 times) This set of movements (1-5) is a static exercise that helps tighten loose muscles, reduce fat accumulation and sinking on the inner side of the arms, and restore elasticity.

For women whose arms are too thin and who want to enhance their muscularity, the following dynamic exercises will help you "strengthen" your arms. After all, the era of "skinny beauty" has long passed, and healthy and energetic beauty can better reflect the charm of women.

This set of movements can be done with the help of some light and heavyweight equipment, such as small dumbbells (2.5 pounds - 5 pounds). If you don't have any equipment, a bottle of mineral water or a dictionary will do the job for you.

The choice of weight should be individual and based on one's ability. If you want to develop more obvious muscles, you should choose equipment with slightly heavier weights and practice less often. If you want to have smooth and tight lines, you should choose equipment with lighter weights and increase the number of exercises.

6. Hold a heavy object with both hands, lift it vertically, fold your arms backward with your elbows as the axis until the muscles on the back are fully stretched, and then straighten your arms with force. The purpose is to exercise the relaxed muscles on the back of the arms and make them firm and textured. (8-12 times)

7. Lateral shoulder press. Hold a weight in each hand, bend your arms at your shoulders, palms facing forward, and push upward with force until the two weights touch, then return to the original position. This movement focuses on exercising the deltoid muscles of the arms, which can significantly improve the appearance of the shoulders, make the arms upright, and change unhealthy body shapes such as sloping shoulders and narrow shoulders. (10 times)

8. Hold a heavy object in each hand, with your palms facing backwards and your arms slightly bent. Pull your arms out in an arc from the front of your body to both sides until your elbows are slightly higher than your shoulders, then return. (8-10 times)

9. Hold a heavy object in each hand, with your upper arms slightly close to your torso. Using your elbows as the axis, curl your arms alternately upward until your muscles are fully tightened. Pause for 2 seconds and then straighten them downward.

The whole process of dumbbell exercises is very simple and convenient, but there are several processes when practicing dumbbells that we need to pay more attention to, such as maintaining even breathing. Never hold your breath during practice, as this will block blood circulation. So how can you use dumbbells to train your forearms effectively? When practicing with dumbbells, girls should pay attention to the even curve of their arms and use even force.