When you do exercises to strengthen the muscles of the forearm, you will be able to lift more weights during other exercises. These exercises help you increase your ability to lift more weight.. In general, when we think about bodybuilding , chest strengthening exercises , arms, and abdominal exercises come to mind .
And when we think about football, our attention turns to exercises for the legs, and we often forget the forearm muscles, although they are the reason behind your success on the court and help you achieve fitness goals. They are the key to success in exercise and increase your performance.
It is preferable to do forearm exercises after exercising any other physical exercise you do.
Benefits of forearm strengthening exercises:
- Forearm exercises increase your grip strength and get the best results when doing push-ups and push-ups.
- Forearm strengthening exercises help in achieving stability for your wrist, especially when lifting weights, because if you cannot achieve balance when lifting weights, you will not be able to make full use of the pushing exercises.
- In addition, forearm strengthening exercises work to increase the size of the forearm muscles.
- In general, exercises to strengthen the forearm muscles help you increase strength when doing other activities and increase the balance of the upper body.
Here are the exercises to strengthen the muscles of the forearm:
1. Cables pulling exercise behind the back with one arm:
Stand in front of the cable tensioning device as you can see in the pictures (one foot ahead of the other). Then adjust the handle of the cable machine at its low level until it takes the shape of the letter D, then stand so that your back is facing the device and extend the waist completely while holding the handle with one hand and placing the other on the buttocks and working on tightening the cable handle to the highest level, taking care not to separate the elbow Completely, then hold this position for 3 seconds, then return to the starting position gradually.
2. Weight lifting exercise while sitting on the bench:
Sit on the bench and adjust the height of the device so that it reaches under the armpits and touches the upper part of your body (chest) the front of the device and make a slight bend to the elbows and then work on lifting weights up (and standing on it for 3 seconds) and then lowering it until you can Straighten your arms completely and the weights become at the level of the elbows and work to gradually return again.
3. Weight lifting exercise:
Stand in a comfortable position for you while holding the appropriate weights for you. And work to raise it up with two arms and then go down gradually until it reaches the top of the knee (so that the arms are well individualized) without trying to bend the body.
4. Tighten the cable with the towel:
Tie a towel to the cable reel and stand in front of the device while holding the ends of the towel well in your hands and working to tighten the towel until the towel reaches the rib cage.
5. The exercise of pulling the towel on the lifting rope:
Hang a towel over the lifting bar and work to hold on to it well, then raise your body up and stand in this position for 3 seconds, then gradually descend and rise again.
6. Dumbbell Towel Raise:
Tie the towel well on the dumbbell handles as shown in front of you in the picture and hold the two ends so that you can insert your hands between them and carry the dumbbells, then work to raise the dumbbells well and keep the upper part of the arm fixed.
7. Walking with dumbbells:
Prepare the appropriate dumbbells for you and work on walking while keeping your chest tight and arms to the side and walking for a distance of 40-50 meters (meaning trying to walk as long as possible) and preferably walking in the form of the number 8 and in regular steps to keep the weights stable in your hands.
8. Raising the dumbbells with your wrists:
Hold the dumbbells in your hands and grip well while sitting on the bench or a chair and put your forearms on the knees and work to drop the weights down and then raise them again to the starting point.
9. Dumbbell raises:
Sit on the bench or chair while working to extend your arms well to raise the dumbbells from the floor and put pressure on the weights as much as possible. It is preferable to choose the appropriate weight for you, and it is often 8-12.
10. Lifting exercise:
Grip the crossbar well with your hands and work to raise your body until your face rises above the crossbar as shown in front of you and then go down again to the starting position.
11. Walking exercise on the feet and hands:
This exercise needs more control and is done by sitting on the ground and making the bridge position so that the surface of the chest and abdomen is completely flat, then walking on the hands and feet as quickly as possible.