How to build forearm: strength and volume

In muscle development the muscles of the forearm plays an important role and requires special treatment, organization and attention. The fact that they won't be pumping up the contrast, for example, the biceps or the chest muscles. To achieve results – high quality amplification and increase – the necessary well-written set of special exercises. This material will address issues associated with the expansion of the forearm, including the program of home training.

The body of the athlete looked proportionally developed study of these muscles is required despite the fact that they belong to the category of "small" and compared to chest, shoulder and quads are not so noticeable. It is also impossible the full and harmonious development of other muscle groups without strengthening forearms: insufficient training forearms considerably complicates the task of achieving progress in training.

Why is such training needed?

From the point of view of appearance developed forearms play an important role, providing the impression of massiveness, power, physical strength. Also visually, the body looks symmetrical (of course, if inflated and other muscle groups).

We should not forget about the impression on others that produces the bodybuilders in clothes, as in most of the cases are opened it is forearms and neck. And this is a valid argument, as the man with a perfect body in any society feels more confident and comfortable than others.

According to experts, regular exercise of that muscle group is necessary and from the point of view of security, because to minimize the risk of injury during the performance of complex systems. This applies, for example, such exercises as pull-UPS with additional weight where you need good grip, strength and the power of which depends on the muscles of the forearm. This is a challenging exercise and, like any other with more weight, can only be done by strong hands.

Anatomy

Forearm – the part of the hand from the elbow to the wrist. Muscle group consists of:

• shoulder muscles – brachialis;
• flexor;
• pronator teres;
• brachioradialis muscle – brachioradialis;
• extensor.

These muscles are "small" and are responsible for rotation, flexion/extension of the hand to the wrist and elbow joints. Complicated anatomical structure further complicates the task of inflating the forearm. In the process of the exercise should be involved all the muscles of the anatomical groups, of which there are five.

Useful information and advice

The name "stubborn" musclesforearm received because of their high resistance to loads. This is due to the fact that they are involved not only in everyday life but also in the process of training other muscle groups. Therefore, the development of the forearm is a laborious task which requires perseverance, regular exercise and a lot of patience.

You first need to determine the number of classes per week: two training sessions will be enough to harmoniously develop the muscles of the forearm. Each element of the complex is performed by the three approaches with each repetition for 10-15 times. It is important not to forget about the warm-up and warm-up before exercise because a high probability of injury. Also it is impossible to prevent excessive stretching of the muscles in peak amplitude limits of movement.

The best option is a combination of exercise for inflating the forearm with a set workout for back and arms. But to carry them in the end of the program, after consideration of the muscle groups of the back and arms, otherwise the training will not be effective.

Not recommended for more than two lessons per week as the minimum period for recovery of that muscle group is two days, three days. Regular overload of the forearm increases the risk of the pain syndrome in the chronic form of the wrist.

The training program

In a training program for inflating the forearm must be exercises for development of all muscle groups. Specific elements and sequence of implementation it is recommended to change from lesson to lesson to improve muscle growth.

Next will be considered the most effective and accessible exercises for developing forearms in the gym and for home training.

Work with a barbell

Exercise # 1. Bending hands with a barbell reverse grip

Performed in the standing position, similar to the exercise on the biceps, but with a reverse grip. Rod rises to the level of the shoulders, which should remain fixed. Then gently lowered. The lifting is done on the exhale, return to starting position – breath. Unlike exercises on the biceps in this case is rod with less weight, as the weaker brachioradialis, namely it accounts for the main load.

Exercise # 2. The bending of the wrists in the sitting position

Performed in the sitting position. Rod is taken the lower the grip, the forearm falls to the hips. The projectile moves down the fretboardneed grip, and forearm should be slightly stretched forward. After that, start working hands, slow flexion and extension at the wrists with a low amplitude. It is important that the movements were smooth, without jerks and swinging of the rods in order to avoid injuries and sprains.

Exercise # 3. Bending of wrists with the rod behind standing

Performed in the standing position, the bar is behind the back. In this hands turned back. Does the rod and performed flexion-extension of the hands in the wrists without the participation of the elbow. Exercise allows you to develop the muscles of the wrist. If exercise # 2 when you run causes some difficulties, you can use this option.

Work with dumbbells

"Bending Of Zottman"

Is a necessary component of complex training with dumbbells this muscle group. This is one of the variants of work with a barbell on the forearms, only instead of the projectile used dumbbells. The last are held in the lower position (like a hammer), while upward movement is pronation of the forearm (turning palms down). Then the shells fall with a reverse order of movements.

The bending of the wrists in the sitting position

Another exercise – flexion of the hands in sitting position – performed on the same type of training with a barbell, but with dumbbells. Also, effective workout each hand alternately in a seated position with dumbbells.

Work with the expander

Use highly rigid expander, exercise which is a good alternative for regular exercise to develop this muscle group. Soft shells are primarily for the elaboration of the brush, so in this case it is important that it was hard. It is also recommended to consult your dealer for the most suitable expander for use in training on the forearm.

Vis on the bar

The simplest training on the muscles of the forearms – the usual vis on the bar (recommended weight). Regular performance of this exercise will allow for only a few months to achieve tangible results.

As far as the shipping, it should be selected based time of visa – not more than half a minute, otherwise, instead of a volume and strength to develop endurance.

Additional elements of the program

• Jumping with weights onrope. During this 20-minute training is good considering the external surface area of the forearm.
• Working with a punching bag attacks. We also recommend the use of gloves with the weights because these exercises are a great stress on the flexors.
• The use of special Rezina bracelet during the training. Allows you to increase the resistance of the muscles, promotes strengthening and development of the masses.

In conclusion, one more recommendation: do not abandon the heavy work around the house even with regular exercise. Working with tools (drill, hammer, and so on), moving heavy furniture is an excellent way to study the muscles of the forearms.