How to pump up the forearm at home and is it possible? How fast will the result be? This question is asked by many teenagers and adult men. Strong hands play a very important role both in the way of sporting achievements and in everyday life. To open a can, to hammer a nail or to lift something heavy without dropping it, the forearms are responsible for all these actions.
What movements regulate the muscles of the forearms
In order to understand how to train this muscle group, you need to understand what movements it controls. In simple words, the movement of the brush around the circumference provides the forearm. It also controls the strength of the grip.
Around the radial bones of the forearm are many long muscles, but the most important are those that are responsible for flexion and extension of the hand. They are the most massive and with good training visually increase the hand. The extensor is on the outside, and the extensor is on the inside.
What load should be given to forearms
In order for the muscle of interest to be worked out most efficiently, it needs a dynamic and static load. Dynamic load can be aimed at hypertrophic contractions (when the main goal is to increase volume), and on strength indicators (when the muscle structure is strengthened, increasing the strength result).
It is also very important static stress, which over time strengthens the ligaments and even thickens the bones, which will be especially important when working on the increase in forearms. In order to pump up the forearms like a hero and increase them in volume, it is necessary to use both types of loads. Most people by nature have thin brushes. Only by combining varieties of exercises, you can achieve a visual thickening of the hands.
How to pump up the arms of a beginner
For people who have never played sports, a simple rubber expander will be very useful. But this shell must be chosen carefully. Most store expanders are very soft and suitable only for recovery from injuries, but sometimes even among rubber specimens you can find something worthwhile. The expander should be as tight as possible, with a pressure force of about 40 kg.
In order not to search throughout the city, the desired model can be ordered on the Internet. Special metal expanders are indicated in kilograms and range from 20 kg to 150 kg. The most famous brand is Captain of Crush from an American manufacturer. Moreover, only 3 people in the world can squeeze the tightest model. There is a cheaper option - Force of Hands. They are produced in Ukraine and its products are not much inferior in quality to the American one. But the price is much cheaper. How to pump up your forearm, if you did not do anything? Expanders are a great start.
How to pump forearms with dumbbells
Regardless of the muscle group being trained, the principles of building loads are the same. They consist of three basic rules:
- progression of weights;
- sufficient time for recovery;
- regularity of training.
Dumbbells are ideal for strength training at home. A compound dumbbell allows you to follow the basic rule of weight progression. For muscle growth, it is necessary to perform an exercise in 3-4 sets of 8 repetitions. If 8 reps pass, then add weight.
The main exercises that will allow you to pump up the muscles of the forearm as in a professional are bending the hands in two directions.
- You need to find a chair, stool or something else to create an emphasis on the hand. In extreme cases, the exercise can be performed on the leg.
- The forearm lies on the chair until the beginning of the brush, which hangs from it.
- With the most curved brush, a delay of 1 second occurs.
- Take a breath On exhalation, the projectile rises. At the top, a delay of 1 second.
To maximize exercise, you can lower the dumbbell on your fingers, making the muscle stretch even stronger. The movement of the brush is performed both in the inner side and in the outer, I train the versatile muscles. The technique of execution in both cases is exactly the same.
Turning dumbbells in different directions
If a person asks himself how to pump up his forearm with dumbbells at home, then he can recommend a wonderful exercise from the world of arm wrestling. This is a dumbbell overturn. It trains both the external and internal muscles of the forearm, ligaments and arch support (in other words, responsible for the rotation of the hand).
It will be most convenient to carry out the movement on the floor.
- Starting position: lying on your stomach with your arm extended forward.
- A dumbbell is fixed in the hand, which stands on its side (the handle is perpendicular to the floor).
- The position of the brush is down.
- Alternately, the dumbbell is placed first on the right side, then on the left. The lower disks of the projectile on which it stands should always touch the floor.
All movement is smooth, without sudden jerks. It is important to keep your arm extended so that during moments of exertion the body cannot instinctively shift the weight to other muscle groups, helping with the back and cortex.
Also, flexion on the biceps in any form will help build powerful forearms. When pumping biceps, to maintain the weight of the barbell or dumbbell, the muscles of the forearms are used.
Horizontal bar - a panacea for home training
Training on the horizontal bar is appreciated in any power sport. This projectile loads almost all the muscles of the upper half of the body. The forearms are no exception. The load goes as in any traction movement. It is enough to adjust the grip width and how the brushes hold on to the crossbar to make an accented bias.
How to pump forearms on the horizontal bar? The answer is obvious - pull yourself up. But you need to do this a little differently than in the classic variations. The grip should be slightly narrower than shoulder width. This will shift the load from the latissimus muscles in favor of the hands.
When grasping the palms down, the upper muscles of the forearm, that is, the extensors, will receive the greatest load. When the palms are in the opposite position, the flexor muscles get additional load. This grip is most preferred for training. After all, the lower part is much larger relative to the upper counterpart. Therefore, if the task is to pump up the forearms like the well-known sailor Popeye, then pull-ups with a reverse grip is the best option.
Technique for pulling up on the horizontal bar
The pull-up technique is quite simple, but many beginner athletes make mistakes when doing this exercise.
- Hands should be wide or slightly narrower than shoulder level.
- On exhalation, a smooth rise occurs.
- Pulling occurs until the chin is above the crossbar.
- Delay for 1-2 seconds at the highest point with maximum voltage and smooth lowering.
It is important not to chase the number of approaches. Each repetition should occur clearly, without jerking. If an athlete can pull up more than 10 times, it is recommended to add additional weights in the form of a belt with a load or a backpack with any heavy objects. During training, weight must be constantly added.
Very carefully you need to monitor the lower back. No need to bend your back. In classical pull-ups, this is acceptable, since the target group is the latissimus dorsi. If the goal is to pump up the forearms of the house, then the back should be kept as perpendicular to the floor as possible, thereby shifting the entire load on the hands.
How often to exercise
Like any other muscle group, the forearms need rest to recover. It must be remembered that the muscle itself does not grow during training, the load only gives an incentive to subsequent growth. Supercompensation is only possible with sufficient time to rest between workouts. To pump up the forearms like a warrior, you need to sleep at least 8 hours a day and consume protein food, providing the body with building material.
It should be noted that the muscles of the forearms are a small group that will recover faster than the legs or back. The optimal number of workouts varies depending on the degree of preparedness. For a beginner who has just become on a sports path, one workout per week is enough. A more advanced athlete will be able to fit two classes in the same period of time. The body will help to assess the degree of preparedness. Over time, the muscles get used to the loads, and even after a hard workout, the pain for the next days is almost invisible. This is the main evidence that the load can be raised. A common question is how to quickly pump up your forearms. The answer is not obvious, genetics has an extremely large role in training this muscle.
It is very useful to combine dynamic loading with static. However, it should be remembered that statics trains mainly the ligaments, strengthening and thickening them. Ligaments recover longer than muscles, so at the initial stages, the break between classes can be increased by more than one week.
Forearm Training Recommendations
Hands and forearms are the main tool of a person in everyday life. The basic rule in training is not to rush things. This group is small enough to expect serious visual results in a short period of time.
Due to the constant use of brushes in everyday life, the load should be given regularly, without gaps. It is very important to follow the technique of the exercises, as the slightest trauma will cause inconvenience when performing simple household tasks. Regularity, progression and rest are 3 basic principles that will allow you to pump up your forearms like a hero.