For study of a forearm different technicians are used. Among them there are such which are directed to one group of muscles (the isolating exercises), and what is studied by several different groups (basic). About what of them are suitable for a forearm better and as to carry out them — read in this review.
Anatomy of forearms
Part of a hand which begins from a brush and comes to an end with an elbow is called a forearm. The main operations performed by this part of the upper extremity — bending of an elbow, bending of a wrist and expansion of a wrist.
Whether you know? In 1936 in Auckland, the State of California, the USA first fitness club was open. Doctors of that time advised the patients to steer clear of fitness and warned them that the exercises connected with development of muscles, will cause in them serious problems with health.
Muscles of a forearm and their function:
- Extend hands before yourself. The biggest muscle which you see is brakhialis, a big muscle of a forearm. Actually it begins on a shoulder over an elbow. Its function — the help to a biceps in bending of a hand in an elbow. Under brakhialisy the connecting elbow and a wrist is located brakhioradialis (a plecheluchevy muscle).
- The group of 6 sgibatel of a wrist moving on the internal surface of a forearm functions together. The task of this group is to bend a wrist and fingers. Sgibatel elbow, beam and sgibatel of fingers (superficial and deep) and also a round pronator enter it.
- Extension or expansion of a wrist is opposite to bending. At this moment all sgibatel and also a beam razgibatel of a wrist work. The same muscles participate in extension of fingers.
The most part of action of muscles of a forearm it is isometric that means that the muscle actively clenches, keeping at the same time the same length. These isometric reductions of forearms happen when you hold cargo, carrying out any exercise with a weight.
Why to train them
Forearms take part in many actions. When you train a biceps, you at the same time train forearms. Therefore during the power training they receive good loading.
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Addition of several key exercises for a forearm on a training of weight will improve stability of a wrist and will reduce trauma probability. You will be able always to complement a training for bicepses with exercises on forearms. They provide development of a wrist and strength of the successful fellow.
Exercises on forearms
Forearms consist generally of muscle fibers which are characterized by the increased endurance and low fatigue. Considering it, for work with forearms you will need more repetitions with a smaller weight — about 15-20. The operating weight of the athlete during the training will vary depending on the level of physical training. If the necessary weight is not known to you — experiment, and you will manage to establish with what weight your forearms begin to be tired when performing 15–20 repetitions on several approaches.
Also, making a complex on forearms, consider that it has to cover all muscles entering into this group. For improvement of muscle growth it is recommended to alternate exercises.
It is important! If you train, but the visible result is absent — it means that muscles adapted to the offered loading. If long to do the same, then muscles cease to react. Increase operating weight or replace exercises more difficult.
Bendings of hands in wrists with a bar or a dumbbell
- Place dumbbells on a bench for a press.
- Kneel facing a bench.
- Take dumbbells the lower hold (palms down).
- Shift forearms so that brushes were behind a bench. Exercise is carried out only by brushes. Forearms do not participate in performance and remain motionless.
- Into the account of times lower brushes, into the account two — lift them up and be late in this position for several seconds, and then repeat at first.
Video: technology of performance of bending of hands in wrists with a bar the Involved muscles: brakhioradialis (main) and also biceps and brakhialis. As performance of such bendings assumes development of a brakhioradialis, weight should not be big. Anatomic this muscle is weaker than a biceps, and it should not be loaded with excessive weight.
Read also what muscles work at exercise stanovy draft.
Bending by a reverse grip
- Approach a shell (dumbbells or a bar).
- Take a shell the lower hold and lower hands on knees.
- Sit down on a bench for a press and become straight.
- Place elbows standing.
- Raise hands with a shell to a breast against the account of times (amplitude of the movement — 90 °), stop for several seconds.
- Into the account two — lower them down, and then repeat performance.
Video: technology of performance of bending by a reverse grip When performing occurs pumping of a brakhioradialis (basic muscle of exercise), a brakhialis and a biceps, sgibatel of a wrist.
Whether you know? Human fingers consist of ligaments, sinews and 3 bones. Muscles in fingers are absent therefore they move due to interaction of muscles of forearms and sinews.
Bending of wrists with a bar behind the back
- Approach a rack with a bar.
- Get up a back to it.
- Remove a bar from a support. Hold it on outstretched arms.
- Into the account of times bend wrists, trying to lift a signature stamp above.
- Into the account two — lower hands in a starting position.
Video: technology of performance bending of wrists with a bar can be Added exercise with tightening of fists behind the back. In an initial rack begin to roll a bar from the clenched fist to hold in fingers. It allows to develop sgibateli/razgibatel of fingers and to increase strength of the successful fellow. Sgibateli/razgibatel of a wrist, joints and ligaments and also a long palmar muscle participate in performance.
We recommend to learn what muscles work when walking in different ways.
The return raising of a bar on a biceps
- Get up directly at a rack with a bar.
- Clasp a signature stamp with palms (reverse grip) down. You hold hands so that it was convenient to you (approximately at shoulder length).
- Raise hands with a bar to shoulders against the account of times.
- Into the account two — lower them down.
Video: technology of performance of exercise the return raising of a bar on a biceps participate In exercise brakhioradialis, brakhialis and a biceps, sgibatel of a wrist.
Whether you know? The Latin term musculus which we understand as a muscle is designated in fact by a little mouse. It can speak a shape of separate muscles of a hand and the fact that muscles which are rolled under skin are similar to a mouse who moves under a rug.
Molotkovy bendings
- You can rise or sit down.
- Pick up a shell (dumbbells).
- Lower hands along a trunk, turn palms to yourself.
- Hold forearms most close to the case.
- Into the account of times bend forearms in an elbow at an angle 90 °. Remain in this position several seconds.
- Into the account move two hands down to hips.
The working muscles: biceps, plecheluchevy.
Video: technology of performance of exercise molotkovy bendings
Zottman's bendings
- For performance of exercise it is necessary to become directly. In an initial rack develop hands palms to yourself.
- Take in both brushes on dumbbell.
- Exhale and lift them to shoulders (into the account of times).
- Into the account two turn brushes on 180 °. Inhale, remain so for several seconds.
- On three lower hands down, and into the account four turn them in initial situation.
Whether you know? The name of exercise comes from a name of the Philadelphian athlete George Zottman. The thought came to its mind to connect in 1 exercise 2 movements, to turn of hands in the top point. It is search result of the answer to a question how to shake hold which is necessary to the athlete for performance of its tricks.
Exercise is aimed at the development of a plecheluchevy muscle and a biceps.
Video: technician of performance of exercise of bending Zottman
Rotation of the handle with the suspended cargo
- Exercise is carried out standing. Legs have to stand freely.
- Take two hands a handle with cargo. You hold it on outstretched arms before yourself. Direct hold (palms are turned down) it is necessary to hold a handle if the task to load sgibatel of hands is set. If you want to involve razgibatel, then take a shell a reverse grip.
- Into the account of times begin to rotate a handle, twisting a cable and lifting cargo.
- Continue to consider and carry out twisting until cargo comes very close to a handle.
- You can continue performance, untwisting a handle in the opposite direction.
We advise you to esteem what muscles work at the correct technology of squats.
Carrying out rotation of a handle, you will be able to strengthen sgibatel and razgibatel of a forearm.
Video: technology of performance of exercise rotation of the handle with the suspended cargo
Breakthrough of the weight upside down one hand
- Exercise is carried out standing. Put legs rather widely that it was convenient to you.
- Take the weight for a handle.
- By the account of times fall to a semi-squat, holding the weight one hand. The weight is located before socks.
- Into the account two sharply become straight.
- On three breakthrough lift the weight over the head. Remain in such situation several seconds.
- Into the account four return to a basic rack.
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The breath occurs at breakthrough of the weight up, and an exit — at return. Exercise bark, legs and a back develops brakhialis, muscles.
Video: technology of performance of exercise breakthrough of the weight upside down one hand
Walk of the farmer
Walk of the farmer is a walking with dumbbells in hands.
- Take in each hand on dumbbell.
- Lower brushes down and a usual step go on the hall.
Video: technology of performance of exercise Walk of the farmer Distance can make from 50 to 1000 m. The more the distance, the is less weight. Exercise forms the balanced muscular relief and develops endurance. When performing all main groups of muscles train and the power endurance develops.
Examine general exercises with a bar on the broadest muscles of a back.
Walk with a trep-signature stamp
Exercise is similar to Walk of the farmer, but you hold much bigger weight in hand.
- Get up in a trep-signature stamp.
- Take a trep-signature stamp and begin to go slowly together with it.
3–4 passes on 10 m are considered as optimum.
Video: technology of performance of exercise walk with a trep-signature stamp
How often to train forearms
The training is a schooling of an organism to external influence, new to it, (adaptation). For this purpose the organism needs time. If you carry out exercise easily and quickly, without feeling tension in muscles — means, he adapted to loading. In this case the complex is adjusted: weight increases, exercise, etc. becomes complicated.
Important! One quarter of sports injuries are injuries of a hand and a wrist. To secure joints, always work with comfortable weight.
By physiologists it is proved that the muscle begins to get out of skill and a shape in 7 days of lack of a training. Therefore it is necessary to train 1 muscular group at least 1 time a week. Those athletes who hold several trainings in a week in each of days study the following group of muscles. Mike Menttser, the famous bodybuilder, recommends to train 1 group of 1 times in 2 weeks.
Useful tips for beginners
You gain the maximum effect if you observe a number of the obligatory recommendations based on researches in the field of sports medicine and experience of trainers. When performing exercises for a forearm, consider that:
- to move a bar, dumbbells or the weight it is necessary only by means of a forearm and a biceps;
- in warm-up the same exercises, only with a signature stamp without pancakes can be used;
- hands have to be as it is possible closer to the case;
- movements have to be carried out smoothly and slowly;
- in the top point of the movement delay the movement into 1–2 accounts and only then continue performance;
- adjust weight so that to feel tension when performing, but without emergence of excessive exhaustion;
- if your wrists feel fatigue, and forearms do not, then weight needs to be reduced;
- do not use big weight in the first 3 months of a training;
- upon transition to big weight begin to apply hand belts to strengthening of wrists;
- carry out each exercise with 2–3 approaches and 10–15 repetitions.
Read also, about the working muscles at occupations on bars and technology of performance of exercises.
Put the gained knowledge into practice. Control correctness of performance of exercises on forearms, use the correct weight and do not forget about regularity of occupations.