In addition to the distinction between large muscle groups and small muscle groups, all muscle groups in the human body can be divided according to the upper and lower body muscle groups. In the lower extremity muscle group, in the practical sense, the quadriceps muscle is the most important part of the muscle. In the upper limb muscle mass, in practical terms, the trapezius muscle and the forearm muscle group are the most important muscle groups.
   The forearm muscle group plays an extremely important role in the daily lifting, pulling, gripping and taking of our daily life. In actual combat, whether it is fighting, shooting, passing or controlling the ball, the forearm muscles need to release a certain force.
   The forearm muscles can be roughly divided into two parts, one for bending the wrist joint and one for stretching the wrist joint. Therefore, all the movements that require wrist flexion and extension need to apply to the strength of the forearm muscles. Here is also a point that needs to be highlighted. It is also a misunderstanding of many people for a long time: shooting, passing the so-called finger strength, wrist strength, in fact, all Both are forearm strength. This misunderstanding is caused entirely by the lack of understanding of the physiological aspects of exercise, that is, it does not analyze the movement from the physiological aspect, but from the perspective of simple movement. Like shooting, many people think that the arm strength of shooting is carefully considered to be a finger-to-finger to play the ball and to spin the ball. However, there is no further analysis, that is, what muscles are used to move the fingers and wrists to bend and stretch? It relies on the strength of the forearm muscles. This is not to say that the fingers and wrists have no muscles, but that their muscles are extremely small and the power they can exert is very limited. This is like training bounce, not doing the most work, playing the most powerful quads, and practicing a very small volume of the gut muscle, the calf muscles. Some people may ask, if the forearm muscles force, then why do NBA or some wrist athletes also do finger push-ups? The answer is very simple, the same principle as the flat bench press. In flat bench presses, the main muscle groups are the triceps and shoulder muscles, but the chest muscles are trained. The same is true for finger push-ups, although the fingers are the wrists, shoulders and triceps, but the forearm muscles are emphasized.
Training forearm muscles:
1 , deadlift: deadlift needs extremely strong grip, if there is no grip, then strong leg strength, waist back strength, without the help of magnesium powder, can not pull up the maximum strength. Therefore, deadlift is one of the very good ways to train your grip. However, because of the characteristics of deadlift, it is difficult to restore the back of the waist in a short time, so the deadlift is not a good training grip, forearm muscles.
2 , dumbbell farmer walking / dumbbell / barbell shrug: farmers need to walk or shrug a strong grip, otherwise not only can not complete the shrug, but also can not complete the farmer. In addition, because the shrug or the farmer need a great contribution from the trapezius muscle, the farmer walks, shrugs not only can train the forearm muscles, but also train the trapezius muscle well, and does not require long-term recovery, so it is very good. Grip strength and training methods for the forearm muscles. Training farmers to go, generally speaking, mainly based on distance, that is, how many meters to go.
3 , pull-ups: Many people can't do it because the pull-ups can't be done. In the final analysis, they are often due to grip strength. Because the grip is not to say that you hold the grip, but to rely on the strength of the forearm muscles to drive the body to rise, so the grip is critical for the pull-ups. Of course, this is not to say that the back muscles such as the latissimus dorsi that determine the ability of people to climb are not important, but the pull-ups in the initial stage are more challenging for the grip strength (regardless of the case of swaying the body) . The training method of pull-ups is mainly the total number of times, not the specific number of groups. For example, I have to complete 50 or 100 times of pull-ups, instead of dividing the number of groups, that is, how many groups are completed, as long as 50 pieces are pulled. Or 100 or so specified times.
4 , towel / rope index body up: Although it is no longer the wide grip standard forehand pull-up, but because of the addition of special tools such as ropes, towels, etc., changed the posture and force mode, so although the back muscle stimulation is no longer Strong, but very good for the forearm muscles. It can be said that the towel pull-up is upward, or the rope index body is one of the best training grips and forearm muscle groups. Towels or ropes are very difficult to index upwards, so instead of specifying a specific number of times, you can choose the maximum number of days of training you can do. This is different from the simple pull-ups. In many cases, we can complete the pull-ups several times through the rest, but the towel or the rope index body is not simply resting on the rest.
5 , one-armed pull-ups: If there is no strong forearm power, even if you rebalance, you can't pull up your body. A trainer with a strong grip or strong strength on the forearm of the wrist and wrist should at least complete the pull-up of one hand. During training, if we can't complete the pull-up of the one-arm, you can choose to hold the wrist of the other hand with one hand to make the deformed one-arm pull-up. The specific training arrangement is the same as the towel and the rope index body upwards.
6 , dumbbell wrist curl: This is a movement that many wrist athletes are training, because of the wrist and wrist joint flexion and extension, so the wrist curl directly determines the training effect of the most basic forearm muscle group. However, in training, not only the wrist curls, but all the muscles for the forearms of the fingers and wrists need to pay attention to a problem, that is, the health problems of the wrist joints. Because they are directly or indirectly training the flexion and extension of the wrist, it is important to pay attention to safety issues. Especially the wrist curling action that directly gives the wrist pressure, we must pay attention to training safety. The training of the wrist curls also pays attention to muscle-based training, rather than purely strength-based training, which must be based on the classic model 4X12 . Many top-level wrist masters, athletes in Eastern Europe or Russia, can't simply rely on low-frequency, high-weight wrist curls to gain the strength of the forearm muscles. Strong muscle groups are always the foundation of strength.
7. Rope barbell rotation: This is not a separate device, but it is assembled by itself. The method is very simple: a barbell rod, a hemp rope, and a barbell piece can be combined to complete a drooping training wrist device.æ‹´ In the middle of the barbell, the other end bypasses the center of the barbell and hits a knot. Then straighten the arm forward, parallel to the ground, and with the arm not moving, use the force of the forearm muscles to rotate through the bending of the wrist, and let the rope drive the barbell to rise. This kind of training can also be trained by the method of squatting, I remember that when I was a child, I was a good training method. Do not practice too much of this action, one rotation at a time, and one training can be controlled within 10 groups.
8 , hammer-type curl / dumbbell diaphragm curl: these two methods are mainly training the diaphragm, the diaphragm belongs to the joints of the forearm muscles and the triceps muscles of the triceps muscles, so The strength of the diaphragm is also the key to whether the forearm muscles can exert a certain strength. Many of our daily dumbbell curls were originally designed to train the biceps, but because the posture is not noticed, we can easily practice the hammer-type curl, so the training target is no longer the biceps. And become the diaphragm. It can also be seen here how important the posture criteria are for the training of the biceps.
9 , sticks, club sports: such as badminton, tennis, baseball, hockey and other sports will train to the forearm muscles. Maybe tennis, baseball, hockey, we don't play a lot, but badminton just hits a heart, basically the next day will feel the strong soreness of the forearm muscles.
10 , special daily activities: grip strength, forearm muscles are used in daily life, so training forearm muscles can also be done through daily activities, especially some special activities, occupations, such as chefs, orthopedics Doctors, coaches, truck drivers and other occupations all require strong forearm muscles and grip strength.
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