How to build forearms at home

Wings and biceps are formed, the shoulder girdle is embossed and beautiful, and the forearms are thin, like a teenager? Not for nothing that bodybuilders call them stubborn. The small muscles that control the work of fingers and hands develop for a long time. You can not do without weighting, because the forearms increase in volume due to the large weight and lengthy workouts at a slow pace.

Dedicated to beginners

People who have recently become acquainted with sports want to modify their own body in three to four classes. They spend their free time on horizontal bars and with dumbbells in their hands, training to exhaustion. Beginners do not know that it takes time to restore the forearms. At least 2, and preferably 3-4 days. If this part of the hand will not have enough rest, you can forget about the positive results.

The forearm is dedicated to one or two workouts per week. To warm up this muscle group, perform exercises to modify the shoulder girdle and back. Actively load the biceps with triceps, working with all the strength. Training ends with exercises for stubborn muscles. If you break the sequence, you can not even dream about positive changes.

Before picking up a weight, warm the joints and ligaments. Exercises for developing the forearms are a huge burden. If you do not prepare fingers with wrists, dislocations and tears of soft tissues cannot be avoided. What to do? Stretch and knead brushes and all phalanges. Rotate with palms bent into a fist. It is impossible to overexert the region of the forearms and wrists. Regular intense exercise is a direct path to chronic pain syndrome, which is difficult to get rid of.

How many repetitions should be at a time? Novice bodybuilders do from 15 to 18, professionals raise the bar to 25-30. How many approaches per workout? Up to 5. Depends on the level of training. If 2 workouts are devoted to forearm pumping per week, then different exercises are selected for each. The more diverse the program, the faster the stubborn muscles develop.

Tip: It is not necessary to equip a mini-gym in the apartment. A simple and effective exercise is to lift ten-liter buckets filled with sand. Inventory is worn around the room non-stop for 5-15 minutes. The appearance of the forearms will improve after 3-4 workouts.

Barbell and Dumbbell

For beginners planning to practice at home, it is recommended to acquire a collapsible barbell, dumbbells or several kettlebells. The athlete independently chooses the weight of the equipment. If finances do not allow you to buy equipment, professional weighting agents are replaced with bottles of sand, a backpack filled with bricks, and bundles of books or newspapers.

Wear wristbands or elastic bandages around the wrists during training. They protect the tendons from sprains, and the joints from dislocations. Weighting agents lift slowly to feel how muscles tighten.

Exercise 1
Become in a classic starting position: the legs are spread across the width of the shoulder joints, the back is straight.

• Hold the barbell in your hands.
• The wrists are turned to the hips, fingers tightly squeeze the bar.
• Gently raise inventory to shoulder level and press to chest.
• The upper arms and shoulder blades do not move.
• Shoulders pressed to the ribs, do not protrude elbows.
• Slowly lower the weighting agent down.
• The hands remain slightly bent, the muscles of the forearm are tense.

Exercise 2

1. Sit on a low chair or bench, legs apart.
2. Rest your elbows on your hips, your wrists should hang down.
3. The palms are looking at the floor, the back is straight.
4. Grab your fingers around the empty bar from the bar, you can hang the smallest pancakes.
5. Only raise equipment with your palms.The muscles of the forearms work, the rest of the body is relaxed.
6. You can’t squeeze the bar too much with your palm. It is advisable to hold it with your fingertips so that the muscles tighten more.
7. Keep an eye on your wrists. If pulling pain appears, reduce weight or stop exercise.

Instead of a barbell, dumbbells are also used. Beginners start with 0.5–2 kg, then increase the weight of the inventory. Lift dumbbells exactly like a bar, but it is important to ensure that both hands work synchronously. The upper limbs are slightly extended forward to engage not only the ligaments, but also the muscles.

Exercise 3

1. Continuing to sit with legs wide apart, turn your palms with your wrists up.
2. The elbows lie on the hips, the body leans forward, but the back remains flat.
3. The bar or dumbbells should hang at your fingertips.
4. Slowly pull the inventory toward you, gently squeezing your palm.
5. Try to keep the muscles of the chest and shoulders motionless. Only the forearms should work, otherwise it will not work to achieve the desired result.
6. When the palm is fully compressed, you need to freeze for 3-4 seconds.
7. Gently lower the bar down to your fingertips, trying not to drop.

Exercise 4

1. Become straight. It doesn't matter how wide the legs are. The main thing is that it is convenient for the athlete himself.
2. Armed with dumbbells or bottles of sand, hands lowered at the seams and pressed to the body.
3. To turn out brushes that palms squeezing weighting agents looked in the earth.
4. Only fingers and forearms work, elbows rest against the body and do not move.
5. Bend the brush all the way, turning the palms in the opposite direction. They should look at the ceiling.

Exercise 5
It uses the same muscle groups as the fourth option, but a rod is needed to complete it:

• Spreading the legs to the width of the shoulder joints, lower your arms along the body.
• With palms turned back, squeeze the bar.
• Use your fingers and wrists to raise and lower the weight.
• The amplitude is small, the movements are slow.
• Sudden jerking is prohibited, otherwise injuries and sprains cannot be avoided.
• Only the muscles of the forearms and shoulder girdle are active. Do not strain your back and lower back much.
• Having reached the highest point, relax your palms and allow the bar to slide down.
• When the weighting compound hangs at your fingertips, rest for 2-3 seconds and repeat the lift.

Exercise 6
You will need a collapsible dumbbell or a stick with a weighting agent. A weight or pancake is fixed at one end, the other remains free.

1. Stay upright. Lower the right or left hand along the body, put the second on the belt or relax.
2. Grasp the free end of an impromptu hammer.
3. Rotate the equipment to the sides, back and forth, and also lower and raise.
4. Only the wrist and palm move. The upper part of the hand is pressed against the body.

Exercise makes the forearm voluminous and embossed, making all muscle groups work. But you need to perform it carefully so as not to pull your wrist.

Exercise 7
You will need a stick to which a weight is tied. A removable pancake weighing 0.5-1.5 kg or just a piece of iron will do. The rope must be thick and strong. Take a stick and stretch out a hand in front of you. Moving only with your wrist, wind the rope with the weight on the base, and then unwind.

Other training options

To have developed forearms, it is not necessary to acquire dumbbells. It is enough to hang a crossbar in the apartment, which will replace the horizontal bar, and buy a rope. You will need small weighting materials, which can be replaced with improvised items or purchased at a sports store.

Weights attach to the legs and begin to train. After warming up, it is recommended to hang on the horizontal bar. Do not pull up, but simply tighten your legs and tighten the muscles of the shoulder girdle and forearms, slightly bending the arms at the elbows. Hang no more than 30 seconds. Take a few sets, then switch to the rope.

Useful for forearm boxing, only gloves should be weighed. Weights can be attached to the wrists, but so that they do not interfere with the hands moving. Boxing with weights develops a muscle group responsible for flexion of the fingers.

Lying on the floor
Buy a hard rubber bandage in a pharmacy. Tie one edge to the leg of the sofa or to other massive furniture. Wrap the second on your fingers, lie on the mat or just on the floor. The bandage is perpendicular to the body, located on the outside. Hands pressed to the body, only the wrists move. Pull the bandage towards you and let go, imitating the struggle on your hands. If you need to increase the load, the rubber band is folded several times and slightly moved away from the sofa.

You can perform the exercise while standing, pressing the bandage to the floor with your foot.

On the horizontal bar
How to pump up the forearm with the help of the crossbar? Tighten, holding the pipe only with your fingertips. Make sure that it is the muscles that work, and not the tendons.

There is a second option:

• Throw a towel or piece of rope over the bar.
• Grab it with one hand, bending it at the elbow.
• Hang 30-60 seconds. You can raise and lower your legs at this time in order to pump up the press.

The muscles of the forearms are not for nothing called stubborn. In order for them to grow to the required volume, you will have to work hard and not miss classes. But if you regularly train, increase the load and believe in yourself, the result will appear after a few months.

Video: how to pump up your forearms at home