What are the forearm muscle training methods?

Many friends often feel that their arms are weak, and there is a lot of fat in the forearms. When wearing slightly tight clothes, they feel very uncoordinated. At this time, it is best to slowly reduce the fat in the forearms through exercise and form toned muscles. This not only has a good effect, but also makes the body more toned.

1. Try to increase the training weight and break the original limit

During training, I found that many people who have reached a certain level do not increase their maximum weight for years, and their bench press mostly stagnates at around 120 kilograms. It's not that they can't increase the weight, but they want to increase it too much at once, which leads to excessive weight loss and damages their self-confidence, and they think they have reached their limit.

When the training weight reaches a certain level, the requirements for joints and ligaments are very high. It is unrealistic to think about increasing the load by 5 to 10 kilograms. And adding only small bell pieces weighing about 0.5 to 1 kilogram on both sides is either disdainful or feels that it damages one's vanity. In fact, it is precisely these inconspicuous little bell pieces that allow you to constantly break through your original limits and make real progress. Training has shown that by using this method of accumulating small amounts into large amounts, the bench press weight can be increased by 5 to 10 kilograms in 3 to 4 months. At the lowest level, you can increase your weight by about 10 kg a year, and 30 kg in 3 years. Obviously, your muscle circumference will also increase a lot. If you refuse this approach, then in a sense you have wasted 3 years.

2. Use multiple force methods

In addition to changing the maximum weight, changing the way of force can also improve the training effect.

Most trainers use a rhythmic force method, and the muscles will adapt over time. In order to avoid this negative effect, you should consciously change the way you exert force during training.

1. Use a controlled method when returning to the original position at a slow speed to keep the target muscles in a tense state. After returning to the original position, push up with explosive force at a fast speed. Using this method requires a high level of concentration and the load should be around 85% of the maximum weight. Do not use this method when the load is extreme to avoid unnecessary injuries.

There are many ways to exercise your forearm muscles. You can choose according to your hobbies and physical fitness. No matter which method you use, you need to persist for a long time to see better results. You can also massage the forearm appropriately, which can effectively help fat metabolism.