February 19, 2016 5:31 am
The forearm muscle is the most neglected muscle that you have in your entire body. Very few people take the extra time to pay added attention to this muscle, and yet it performs a very crucial role in the functional movements. As a result, the muscle only gets an indirect workout; this is when you grab and hold something but rarely get that needed attention to work the muscle. Let us get the forearm worked on with these simple exercises. Additionally, you will need to train these muscles to ensure your arms do not start looking ridiculous; that is having massive triceps and biceps but have puny forearms. Every part of your body should be in proportion so that the muscle mass is desirable in this area.
When you have strong forearms, it means you have a good strong grip. It also means you can perform simple daily activities, such as picking up items. Furthermore, the forearm muscle is imperative for most sports especially those that require catching, swinging and throwing a ball. Here are some of the best forearm exercises without weights that you could do.
The mimicking wrist curls
The wrist curls is a very standard weightlifting training. You will need to have your forearms held parallel to the ground; this could be by resting them on your things or a flat surface. In this position, have your wrists bent or curled in the upward direction. The moves can be duplicated with self-resistance, this means using your free hand to provide the resistance for the wrist that you are curling. What you will need to do is make a fist with the hand you are exercising, and then press down on it with your free hand. You can apply the right amount of resistance that you will need, without the fear of straining your forearm.
Grip almost anything
One of the simplest exercises you can do is make a very tight fist and keep them tight while you are rotating it in a circle with your wrist. The task is very simple and deceptive but can provide you useful exercise through the 360-degree rotation. Another exercise that you might wish to try is interlocking your fingers with both your hands and try pulling them apart. The exercise can strengthen and work the forearm muscle.
If you are looking to use an item while exercising your forearm, you could use and old newspaper. Grip an open sheet by the corners of the paper and try crumpling it into a small ball as quickly as possible, using one hand. The exercise might seem very simple but can build a strong grip if done every day; this is in three months.
Some individuals can do fingertip pushups; this is supporting the weight of your body on the tips of your open fingers, rather than the traditional method of using your palms. All this is in the endeavors of working the forearm, no to worry there is a much less difficult version of this exercise. It is by clasping your hands in front of your chest in a praying position, then spread your fingers and ensure the fingers are the only ones that are touching. While in this position, try to press your hands together by using the strength of your fingers. During the exercise, you will need to ensure that your palms are not touching each other at any one time.
Standing wrist rotations
The training will need you to stand with your feet apart; it should be shoulder a part. Have your arms extended your right arm in front of you and your elbow slightly bent. Your palm should be facing the upward direction. To ensure you are working your forearms rotate your hand in a counter-clockwise until you have your arm facing in front, it should be as though you are giving a hand signal-indicating stop.
Wring a towel
It is perhaps the most classic of forearm exercise you can find. The wringing of a towel is an exercise with a practical use that can be done anywhere. All you need to do is grip a towel with both your hands and twist in opposite directions. Let us assume you hold the towel parallel to the ground, you will be able to use four different grips. You can do both arms facing up, your right palm up and the left one down, both of your palms facing down or even the left arm up and the right one down. You can also choose to grip with your hands side-by-side or just slightly apart. You also have the option of rotating your wrist in the towel you are holding in different ways; this helps to change the angle in which you are working the forearm muscles.
Once you have advanced, you can make the exercise a little bit harder and create more resistance. Soak the towel in water just to create a little more challenge, hold the towel over a sink or tub and wring the towel completely dry.
Well, now you do not have any excuse not to exercise your forearm. All you need to do is include these five simple exercises into your arms routine. After that, just wait and see the development of a vice-like grip in just a few months. You had better start paying attention to the neglected part of your arm to ensure when you roll up your sleeves you show off your developed guns.
Categorised in: Workout Advice
This post was written by Shaun Ward