Before you start talking about forearm trainers, you need to understand what these muscles are. This topic is devoted to the next paragraph.
Forearm: Specific Training
Unlike other muscle groups thatmore or less responsive to the load and adapted to hypertrophy, the forearm, due to their physiological features, is quite difficult to pump. These muscles, as a rule, are stressed by endurance, due to which the adaptive abilities of muscles are increased. Despite their modest size, they do an excellent job with large volumes of physical work. That is why it is far from the easiest task to introduce forearms into a state of overload capable of activating their muscle growth. To increase their volume, you need to use clever methods and various exercises, which will be discussed below.
Especially popular are specialsimulators for forearms, through which you can work them out in isolation. But using more primitive devices, you can also achieve this goal.
Forearm training in the gym
If you are the type of people who regularly go to the fitness center, then any the simulator for the hands and forearms you may not need. It is enough to do the following exercises with the classic "Kachkovsky" equipment:
one.Flexion and extension of the limbs in the wrist with a barbell in a sitting position. Sit on a chair or bench and take a projectile with a reverse grip (the weight must be such that the exercise does not cause discomfort or pain during the exercise). Position your forearms so that they lie on your knees or on a small hill, and then raise and lower the projectile to your hands. For better development of the forearms, you can slightly unbend the fingers at the lowest point.
2Flexion and extension of the limbs in the wrist with dumbbells in a standing position. Stand on your feet so that they are shoulder-width apart. Take the shells with a straight grip so that your arms are down. Raise and lower the shells with brushes.
3Flexion and extension of the extremities in the wrist with a barbell behind his back. Stand up straight with your feet shoulder-width apart. Take the projectile by grip from above so that it is behind your back. Bend and unbend the limbs in the wrists. As in the two previous cases, it is imperative to follow the correct technique of execution and not to chase too large weights in order to avoid injury.
Forearm training machine Torneo
In the previous paragraph, you looked at the exercises,which are suitable for those who train in the gym. But what about those who work at home or do not train at all? Or those who want to develop the forearm, not to increase their size, but to increase strength? In this case, and fit a special simulator for the forearms, which was mentioned earlier. As an example, consider the Torneo Arm Wrestler fixture.
This simulator well strengthens the forearm andincreases their strength. It is perfect for athletes involved in armwrestling, basketball, golf, bowling and other sports in which hand strength plays a big role. Due to its compactness and simplicity, this forearm simulator can be used anywhere and at any time. In addition, Torneo Arm Wrestler has a special mechanism that allows in varying degrees, to regulate the load.
Forearm training: budget option
You already know how to train your forearm inconditions of the fitness room or using a special device. But what to do in the case when you can not afford either one or the other? In this situation, it is worthwhile to offer the most budget option of all the existing ones In this case, you will not need to create simulator for the forearm with his own hands, just enough to find a free horizontal bar.
Yes, yes, with the help of an ordinary crossbar,which can be found in some yard or on the playground, you can also develop your forearms well. To do this, perform the following exercise:
- Grasp the crossbar with your hands so that your thumb is at the bottom and all the rest are on top.
- Lowering the shoulder blades and shoulders down, hang on the bar from 30 to 60 seconds.
Such a simple exercise will strengthen the forearm and other arm muscles in a balanced way.
