We all know perfectly well which muscles need to be trained in order to achieve the desired volume. You can easily find information on how to pump up biceps, shoulders, legs, back, chest - all this is clear and logical, but how to pump up your forearms? If you clench your hand into a fist, you will feel how your forearm is tightening, and it is this action that is the basis for working on it.
It is necessary
- - wrist expander
- - horizontal bar
- - cotton gloves
- - dumbbells
Instructions
Step 1
Use cotton gloves during resistance training. When lifting heavy weights, do not use strings that relieve you of your grip. Cotton gloves have less frictional force than human skin, so in order to hold the usual weights you will need to squeeze your palm with all your might, evenly with your exercises, grip strength and forearm volume will increase.
Step 2
Get on your knees with your hands across a bench or chair, palms up, so that your hands hang freely. Place two medium-weight dumbbells on the palm of your hand and relax your fingers while holding the dumbbells on the two outermost phalanges of the fingers. Roll the dumbbells along the inside of your palm, clenching your fist and at the same time lifting your hands up all the way. Repeat this exercise until the forearms completely fail in each of the four to five subsequent sets, with an intervening one-minute break.
Step 3
Pick up a wrist expander - a rubber ring or spring. Squeeze until your fingers touch the inside of the palm, until you feel that you cannot clench your hand into a fist until your fingers touch the inside of the palm. Repeat the exercise four to five times until the forearms completely fail.
