Your online coach: how to pump your forearms

Forearms traditionally remain that zone of a body to which beginners-bodibildery pay insufficient attention. And then they are surprised at the modest results at the competitions. Because on a background of powerful biceps forearms look more than modest. And the overall appearance is completely unharmonic.

In addition, if you know how to pump your forearms and embody the theory into practice, many everyday tasks you will solve much easier. For example, to bring your beloved woman heavy bags will be much easier, because it requires not only powerful biceps. How to pump up the forearm?

The problem is usually that training your own forearms is not given enough attention. Of course, you do not need to go to extremes and frenziedly look for online exercises solely on the muscles of the forearms. Many exercises for the forearms assume simultaneous operation of the shoulders. Isolated exercises for the forearms often require special equipment. And this article is still about how to pump your forearms at home.

The main principle of training forearms - do not forget to give enough load. You can not get beautiful lines of the forearm, if you give them very little attention at the end of training, training, when the forces remained. The residual principle works poorly in all spheres of life. Therefore, you should start by putting exercises for your forearms in your training plan and strictly observing this plan.

If you are not completely new to fitness, you will definitely need a dumbbell. It is best to buy dumbbells weighing 2-3 kg. Exercises for the forearms will help you build muscle mass, but in no case do not neglect proper nutrition. In addition to the calories you need to live, you should get extra calories in the form of proteins. If you do not eat enough calories, then the body can begin to destroy muscles to satisfy hunger. Muscle building and fat loss almost never occur simultaneously, so you need to choose and prioritize accordingly.

How to pump the forearms at home? So, actually, the exercises:

1. Take dumbbells, then spread your arms at shoulder level. Rotate your arms in the shoulder joint while rotating your forearms. In the series 8-10 times, only three series, breaks between series of 15 seconds.
2. Take a dumbbell in each hand. Straighten your back and pick up your stomach. Strike with your left fist as if on a diagonal, the movement at the same time ends at the level of the trunk in front of the right ribs. Simultaneously with the blow, you need to lean back, bending the knee, as if you are evading the oncoming blow. Then you need to straighten the legs in the direction from the heels to the buttocks and strike from the other side. On each side there should be 20-30 blows. It is enough two series of this exercise with a break in 20 seconds.
3. It is necessary to take dumbbells in hand, bend the left elbow towards the ribs, the knuckles of the fingers should be turned upwards. Then strike, as if aiming at the jaw to the enemy. Bend your knees, lean back, sitting down on your heels. Straighten your legs and strike with your other hand. On each side will be 20-30 strokes. Enough two series, a break of 20 seconds.
4. Take dumbbells in your hands, kneel down and lower your arms and head to the floor, pressing your stomach tightly to your hips. Raise the pelvis and, arching your back, push your hands as far forward as possible, without taking your hands off the dumbbells from the floor. 3-4 series of 12 times.
5. Put your feet wider than your shoulders, pick up dumbbells. Raise your hands up, then alternately bend your arms so that the angle between the shoulder and forearm is 45 degrees. 3 series of 15 times with a break of 15 seconds.

There are other exercises for the forearms, but you need to remember that the main thing is just do not forget to train them. Forearms in men very quickly begin to respond to training. So soon you will become the owner of really strong hands.