How to practice forearm muscles better with dumbbells

1: Hold the dumbbell behind your back, palm back, arm still, and then roll your wrist. (Repeated practice) 2: Rolling a 1,000-kilo stick is to hang a heavy object on a wooden stick with a rope, then lift it horizontally in front of your hands, and then put it down with a rolling stick ... (Repeated practice) This is the following tutorial, Ten exercises of perfect arm: 65438+ Turn your hands backwards. The purpose is to exercise the inner arm and make it strong. (10-20 times) 2. Put your hands behind your head, straighten your arms up, keep your palms up for 2-3 seconds, and then relax and retract. It is very effective for improving the relaxation of the inner arm. (5- 10 times). 3. Make your arms tense, put one hand on the other shoulder and press it vertically, and the pressed shoulder will be lifted powerfully. (3-4 times left and right, * * * is 5 times) 4. Stretch your arms forward, palms down, and tighten your arm muscles. At the same time, rotate your arms outward until your palms are up and gradually open to both sides. This set of movements helps to exercise the upper arm and make it symmetrical. (15-20 times) 5. The arm bends naturally, the palm is spread out forcibly, and then it is slowly clenched into a fist. The action must be slow and hard, which is conducive to exercising the forearm. (8- 10 times) This group of movements (1-5) is a static exercise, which helps to tighten the loose muscles, reduce the accumulation and sinking of fat in the arm and restore elasticity. For women whose arms are too slender and want to enhance their muscle sense, the following dynamic exercises will help you "strengthen" your arms. After all, the era of "skinny beauty" has long passed, and healthy and energetic beauty can better reflect the charm of women. This group of movements can use some lightweight instruments, such as small dumbbells (2.5 kg -5 kg). When there is no musical instrument, you can also have 1 bottle of mineral water and 1 dictionary at your fingertips. The choice of weight varies from person to person and from person to person. If you want to develop obvious muscles, you should choose a slightly heavier instrument and practice less frequently. If you want smooth and tight lines, you should choose lighter instruments and increase the number of exercises. 6. Lift the heavy object vertically with your hands, fold your arms around your elbows until your back muscles are fully stretched, and then straighten your arms hard to exercise the flabby muscles at the back of your arms, making them firm and textured. (8- 12 times) 7. Shoulder side push. Hold the weight with both hands, bend your arms on your shoulders, push your palms forward and push them up hard until the two weights collide, and then retract them in the same way. This action focuses on training the deltoid muscle of the arm, thus obviously improving the appearance of the shoulder, straightening the arm, and changing the bad body shape such as shoulder slip and narrow shoulder. (10 times) 8. Hold the weight with both hands, palm backward, arm slightly bent, and pull away from the front in an arc until the elbow is slightly higher than the shoulder, and then return. (8- 10 times) 9. Hold the heavy object with both hands, with the upper arm slightly close to the torso, alternately bend your arms upward with the elbow as the axis until the muscles are completely tightened, and then straighten and put them down after stopping for 2 seconds. (8- 12 times) 10. Hold the heavy object with both hands, the arms naturally bend, and the wrists alternately flex and stretch. (8- 10 times) Dynamic exercises are bound to use some heavy objects. But the greater the weight, the greater the possibility of irregular movements, and the arm is easily injured. Therefore, it is suggested to use thoughts and feelings to make muscles tense, rather than relying solely on weight to stimulate muscles. At the same time, all actions should be completed slowly. In order to prevent sprain and improve the flexibility of the body, stretching exercises should be done before and after exercise to avoid muscle tension and agglomeration and maintain good body posture.