Before you start talking about simulators for the forearms, you need to understand what these muscles are in general. The following paragraph is devoted to this topic.
Forearm: Training Specifics
Unlike other muscle groups, which are more or less responsive to the load and adapted to hypertrophy, the forearm, due to their physiological characteristics, is quite difficult to pump. These muscles, as a rule, experience endurance stress, due to which the adaptive abilities of muscles increase. Despite their modest size, they do a great job with large amounts of physical work. That is why introducing the forearm into a state of overload, capable of activating their muscle growth, is far from the easiest task. To increase their volume, it is necessary to use clever methods and various exercises, which will be discussed below.
Special simulators for the forearms are especially popular, thanks to 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 belong to the type of people who regularly go to the fitness center, then you may not need any simulator for the hands and arms. It is enough to do the following exercises with the classic "Kachkovsky" equipment:
1. Flexion and extension of the extremities in the wrist with a barbell in a sitting position. Sit on a chair or bench and take the projectile with a back grip (the weight should be such that the exercise does not cause discomfort or pain during execution). Position your forearms so that they lie on your knees or on a small hill, and then raise and lower the shell to the hands. For a better study of the forearms, you can slightly extend your fingers at the lower point.
2. Flexion and extension of the extremities 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 direct grip so that your arms are down. Raise and lower shells with brushes.
3. Flexion and extension of the extremities in the wrist with a barbell behind the back. Stand flat with your feet shoulder width apart. Grab the shell with the grip on top so that it is behind your back. Bend and unbend the extremities at the wrists. As in the two previous cases, it is imperative to follow the correct technique and not to chase too large weights in order to avoid injury.
Forearm Trainer Torneo
In the previous paragraph, you examined the exercises that are suitable for those who train in the gym. But what do those who do at home or do not exercise at all? Or those who want to develop their forearms not to increase their size, but to increase strength? In this case, a special simulator for the forearms, which was mentioned earlier, is suitable. An example is Torneo Arm Wrestler.
This simulator strengthens the forearms well and increases their strength. It is perfect for athletes involved in arm wrestling, basketball, golf, bowling and other sports in which hand power plays a big role. Due to its compactness and simplicity, this forearm simulator can be used anywhere and anytime. In addition, Torneo Arm Wrestler has a special mechanism that allows to varying degrees to regulate the load.
Forearm Training: A Budget Option
You already know how to train your forearms in a fitness room or using a special device. But what to do when you can not afford either one or the other? In such a situation, it is worth proposing the most budgetary option of all existing. In this case, you will not need to create a simulator for the forearms with your own hands, just find a free horizontal bar.
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 bar with your hands in such a way that the thumb is at the bottom, and all the others are at the top.
- Having lowered the shoulder blades and shoulders down, hang on the horizontal bar for 30 to 60 seconds.
Such a simple exercise in a balanced way will strengthen the forearms and other muscles of the hands.