How to have beautiful and voluminous wrist and forearm muscles
One of the criteria of beauty in every person is the proportion and volume of the body. All of us have followed bodybuilding sports throughout our lives, but usually we all have given importance to certain parts. Wrist and forearm muscles are among the muscles that we usually neglect to exercise. As a result, we do not achieve fitness between our organs.
In this article from the site How We have prepared a series of wrist and forearm exercises for you sports and fitness lovers. By spending some time and doing these exercises, you can make your wrist and forearm muscles strong and voluminous. Join us.
Wrist and forearm muscles:
We use our hands frequently to perform our daily tasks. Wrist and forearm muscles are the bridge between our hands and arms. So it is necessary to strengthen the muscles of this part of our body.
Also, strengthening the muscles of the wrist and forearm muscles makes the hands look more beautiful, especially in men.
To strengthen the wrist and forearm muscles, there are various exercises that you can do at home.
Exercises to strengthen wrist and forearm muscles:
Wrist and forearm muscles are among the muscles that usually cannot be trained directly. These muscles are among the auxiliary muscles that are used in some arm, shoulder and armpit exercises.
1- Wrist and forearm exercises using balls or wrist strengthening springs:
One of the best ways to exercise wrists and forearms is to use wrist strengthening balls and springs. You can easily use these balls and springs at home.
Hold the ball or spring in your hand and press and release it. Do this several times with each hand and then with the other hand. By angling your wrist, you can train different parts of your forearm muscles.
2- The front arm of the wire from the back:
- Set the wire pulling device to the lowest position.
- Attach a ring grip on the wire and take a step away from the wire.
- Hold the handle in your hand and bend your elbow like a dumbbell in front of your arm and then straighten it. Do this movement 10 times with each hand and then use your other hand.
3- front arm barbell barbell:
- Take a barbell and place two weights on both sides of it. Be careful not to overdo it in choosing the weight of the weights, because it will cause damage to your muscles and spine.
- Find an armchair and rest your arm on its mattress. Then bring the barbell towards you and lower it.
In addition to your wrist and forearm muscles, this movement will also have a great impact on your forearm muscles.
4- Front arm standing with barbell:
- Take a barbell and place two weights on its two sides according to your body strength.
- Open your legs slightly less than the width of your shoulders and open your hands one and a half times as wide as your shoulders.
- Pick up the barbell while your arm muscles are in line with your upper body and by bending your elbows, bring the barbell towards your chest muscles.
5 – Walking with dumbbells:
- Hold two dumbbells in your hands and keep your body straight.
- Then walk while keeping your hands still.
6- Forearm sitting with dumbbells:
- Sit on a chair and pick up two dumbbells while your palms are up.
- Rest your wrists on your knees and bend your wrist down and then up.
This movement definitely affects your wrist and forearm muscles.
7- Inverted seated forearm with dumbbells:
This exercise is just like Saed Nishtha with dumbbells, with the difference that this time when you pick up the dumbbells, the backs of your hands are facing up.
8- Standing barbell with towel:
This movement is very similar to the standing front arm movement with a barbell.
- First, take a barbell and wrap a towel around the barbell bar. Pay attention that the towel does not cause the barbell to slip from your hands.
- Place your feet shoulder-width apart and pick up the barbell. Make sure that the distance between your hands is not more than one and a half times the width of your shoulders.
- Then take the barbell towards your chest muscles and bring it back.
The towel is used to make the barbell bar thicker and put more pressure on the wrist and forearm muscles. But it is necessary to be careful when wrapping the towel around the barbell bar. If the thickness of the bar exceeds a certain limit, the barbell may fall from your hands and become dangerous.
9- Barfix with reverse wrist:
Barfix with reverse wrist is the same as normal barfix, but with the difference that in this type of barfix, your palms are facing you.
This movement also affects most of your upper body and hand muscles, especially the wrist and forearm muscles.
10 – Lobster movement:
- Lift your body off the floor by sitting on your hands and feet.
- Now move on the ground with the help of your arms and legs. The faster your movement, the more your wrist and forearm muscles are involved.
11- Hanging from Barfix:
- Find a barfix bar and place your hands twice shoulder-width apart.
- Then hold the barfix mat with your hands and keep your feet off the ground. Make sure your elbows stay straight.
- Stay in this position for at least 30 seconds and then give yourself a break.
12 – Hanging from the rope:
- Find a sturdy shingle that is securely fastened to the ceiling.
- Then hold the rope with your hands and keep yourself hanging from the rope with the help of your hands.
- If this movement is difficult for you, you can also use your legs.
Other wrist and forearm muscle exercises:
In general, any exercise that somehow involves the muscles of the wrist and forearm is effective in bulking up these muscles. In this article, we introduced a series of exercises that have the greatest effect on these muscles.
Remember that wrist stretching exercises can also be effective in developing wrist and forearm muscles.
Conclusion:
Because the forearm and wrist are involved more than other muscles of the body, they should certainly be stronger than other parts so that you do not have problems doing daily tasks and you can do your work easily. You should do wrist and forearm exercises Forearm exercises And Back arm exercises do it so that the muscles of these parts become strong and help your wrist and forearm muscles.