How to pump forearms? Training program for women and men. Which exercises are best for training? Why are forearms difficult to pump? Read the answers to these questions in this article.
Forearms are a group of muscles whose training is often forgotten even by professional athletes. Unlike the biceps, shoulder or chest, it is practically not noticeable. If the forearms do not receive enough load during training, the muscle fibers develop weakly, which leads to asymmetry of the arms. Exercises on the forearms with dumbbells allow you to avoid the described consequences, helping the athlete to acquire strong relief muscles.
The importance of developed forearms
The forearm is a small muscle, which is loaded in the process of performing basic exercises. For this reason, beginning athletes do not pay due attention to his training. With active growth of the muscles of the forearm develop slowly, because of which disproportionately swollen arms become visible.
In fact, the developed forearms play a more significant role than it seems for beginners. They occupy the lower part of the hand from the elbow joint to the palm, and are responsible for flexing the wrist and fingers.
The muscle group is divided into two layers: superficial and deep. The first layer includes 7 muscles, and the second 3.
The surface layer consists of:
shoulder muscle;
Medial Supra-humerus;
major pronator;
radial bone flexor;
long Palmar muscle;
superficial flexor of fingers;
elbow bone flexor.
The deep layer consists of:
long thumb flexor;
square pronator;
deep flexor of the fingers.
The anterior group of the forearm consists of 4 layers of muscle fibers, while the posterior group consists of only 2. Despite its small size, this muscle group has a complex construction. Its delay in development worsens the effectiveness of the entire training.
Forearms participate in almost all strength exercises aimed at developing the upper body. They provide a firm grip, increasing the number of repetitions and the load on other muscles. The weaker the forearms, the higher the risk of injury during exercise.
Without developed forearms:
it is impossible to fully engage on the crossbar and with a bar;
bodybuilders are not allowed to participate in the competition due to the asymmetry of the arms;
people who practice martial arts can not hold out.
During the exercises, the wrists and fingers will get tired faster than the muscles will have enough load to grow. Therefore, the study of forearms is directly related to the effectiveness of trainings aimed at developing medium and large muscle groups.
The main factor that affects the size of the forearms is genetics. Therefore, many athletes do not need a separate pumping of this muscle group. Additional training is necessary if the lower arms visually appear weak.
The basic exercise is enough for the proportional growth of the muscles of the forearm. Despite this, many bodybuilders have weak arms. The phenomenon described is a consequence of three reasons:
lack of high intensity during exercise;
incomplete implementation of the sports program;
insufficient amount of exercises that work hands.
Forearms react weakly to the load. They belong to the most robust muscle groups, so it is not easy to cause a stress reaction and the release of anabolic hormones. For this reason, forearm exercises with dumbbells are performed at the highest possible intensity.
Exercises with dumbbells
Dumbbells are the best sports projectile for separate study of forearms. You can achieve the maximum effect by performing the following exercises:
Lift the dumbbells in front of you in a standing position. When performing the exercises, the reverse grip is used. Starting Position-straight hands are directed down. It is necessary to gently lift the dumbbells in front of you, so that the hands take a horizontal position, and then slowly descend. This exercise exerts an additional load on the biceps.
Flexion of the wrist with dumbbells in a sitting position. It is necessary to rest the elbow on the knee, bending the arm at an angle. In this case, the wrists with dumbbells should be directed with the palm up. During the exercise, only the brush is in motion. It alternately bends and stretches, which causes the tension of the muscle fibers.
Bend the wrist with dumbbells with an inverted handle. This exercise completely repeats the technique of the previous one, differing only in the grip, but exerts a load on the opposite part of the muscle group. The closer the dumbbell is to the fingertips, the higher the efficiency.
Hammer. A popular exercise that works the forearm and biceps. To increase the load, folding dumbbells are used. On one side of the sports projectile, pancakes are removed, after which it is necessary to take the free part and perform the maximum number of repetitions. Finish with the remaining pancakes at the same time should be directed upwards.
How to pump the forearms
The described exercises allow you to fully work the forearms, if they are performed in combination. Otherwise, the muscle group will develop unevenly and the effect will decrease.
Training at home
Almost any domestic task strains the muscles of the hands. Exercises with their own weight exert a minimal load on the forearms. Because of this, it is difficult to pump this muscle group at home without sports equipment.
You can independently train your forearms outside the fitness center with the help of:
dumbbell;
expander;
rubber bandages.
If it is not possible to use these options, the use of a metal bucket filled with sand is allowed.
Another effective way to pump the forearms is exercise on the crossbar. The modern range of sports goods stores is represented by a wide choice of Wall horizontal bars designed for home use.
How to pump the forearms
Suspension on the crossbar strengthens the forearms, which facilitates the performance of strength exercises. Thanks to this in the process of training:
increases the permissible load limit;
a greater amount of growth hormone is produced;
the growth of muscle fibers is accelerated.
Professional athletes prefer to perform suspended leg lifts on the crossbar. The described technique allows you to pump the muscles of the press more.
If this exercise is given easily, you can move on to more difficult training – pull-ups on the fingers. The technique of execution is similar to standard pulls, but the palm in the handle does not come into contact with the crossbar. Climbs are carried out slowly due to the high risk of injury. Athletes who have previously had fractures of the arms or who suffer from arthrosis, the described exercise is contraindicated, since it can increase the injury.
Training program for women
The flabbiness of the hands is the most common problem faced by representatives of a weak body due to underdeveloped forearms. The muscles and joints of women are weaker than those of men. Therefore, the training program consists of other exercises:
Reverse the lifting of dumbbells standing. The starting position is the torso tilted forward, arms bent at the elbows with dumbbells directed to the floor. The upper part of the arms is pressed against the body and is motionless. Arms with dumbbells gently straighten back, taking a horizontal position, after which they slowly return to their original state. In addition, the Press, lower back and triceps are trained.
Pulling dumbbells to the chin in a standing position. The legs are shoulder-width apart, the outer part of the arms with dumbbells is directed away from itself. Sports equipment gently rises to the chin, after which they return to the starting position. In the process of performing the exercise, the hands are in a stationary state; the basic movements are performed with the help of bending the elbows.
Press Arnold in the standing position. Dumbbells are held in front of the chest with arms bent at the elbows, directed to the inside of the hand. Hands are removed to the sides and gradually rise above the head, after which they return to the starting position. The advantages of the described exercise is that the muscles do not relax, which increases efficiency. In addition, there is a load on the Delta.
The optimal weight of dumbbells for women is 3-5 kilograms.
Gym training
The gym offers more options for pumping your forearms. The advantage of fitness centers lies in the wide variety of sports equipment. For training the forearms in the gym is the best fit:
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