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  When we exercise, we will choose the appropriate action in advance, and then we will exercise, which can exercise the target part more effectively. The exercise action of each part of the exercise part is different, so if we want to exercise the forearm muscles, we can choose exercises such as dumbbell lateral internal rotation, dumbbell weight walking and so on. So, how should men practice forearm muscles at home? Let’s find out together.

  dumbbell lateral internal rotation

  1. Hold a dumbbell in one hand, lie on your side on a flat bench, close your upper arm to your body, and bend your elbows so that your forearm and upper arm are at a 90-degree angle, with your palm facing your head. The other hand pinched the waist. This is the starting position of the action.

  2. Keep the upper arm still, keep the arm bent at 90 degrees, rotate the forearm inside the body, and exhale at the same time. Until the rotation reaches the limit, keep the peak contraction for one second.

  3. Then slowly return to the starting position while breathing in.

  Dumbbell weight walking

  1. Choose a challenging weight and place the dumbbells on the ground on one side of your body. Bend your knees and squat, keeping your back straight, and pick up the dumbbells on the floor in a deadlift position. Then hold the dumbbells, keep your body upright, with your arms hanging down on the side of your body, straighten your chest and tuck your abdomen, and look forward. This is the starting position of the action.

  2. Walk forward with dumbbells in hand, keep your body balanced, keep your weight-bearing arms straight and droop naturally, and your shoulders are in a neutral position.

  3. One walks forward until a suitable distance is completed, and can turn if necessary.

  4. After finishing walking, control your body to squat slowly and put the dumbbells back on the ground. Don’t throw dumbbells directly on the ground.

  The essentials of wrist rotation

  1. Separate your feet, shoulder width apart. Raise your arms and extend them until they reach a height parallel to the ground. And parallel to the height of the ground, evenly in a straight line with the shoulders. Tip: Your torso and arms should form the letter “T”: your palms should be downward. This is the starting position of the action.

  2. Except for the wrists, the whole body is fixed, and both wrists are rotated forward. Hint: Imagine you are trying to draw a circle with your hands. Maintain normal breathing during exercise.

  upright kettlebell high turn

  1. Hold a kettlebell, stand upright, and hang the kettlebell on one side of your body. This is the starting position of the action.

  2. Then swing the kettlebell back vigorously, and then swing it forward to lift the kettlebell to the shoulder position, with the arm bent at 90 degrees.

  3. After a slight pause at the top, lower the kettlebell and swing it backwards, and repeat the above actions.

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