Barbell training method for forearm muscle group

Forearm muscle group: located around the ankle and ulna. Most of them are long muscles with long sputum. They are divided into two groups. Each group is divided into two layers. The muscle names are named after position and function. The superficial anterior group (from the lateral ulnar side) has the diaphragm, the pronated round muscle, the radial flexor digitorum, the longissimus dorsi and the ulnar wrist flexor, and the superficial flexor. In the deep group of the anterior group, there are the flexor hallucis longus and the deep flexor and the anterior muscle. The superficial group of the posterior group (from the lateral ulnar side) has a long extensor of the wrist, a short extensor of the ankle, an extensor digitorum, a small extensor digitorum and a ulnar wrist extensor; the posterior group has a supinator muscle and a long thumb. Extensor muscle, extensor digitorum longus, extensor hallucis longus and index finger extensor muscle.

Training methods for the forearm muscles:

Sitting posture is holding the barbell wrist curl:

Target muscle: forearm flexor.

Synergistic muscle: palm long muscle, finger shallow flexor, deep flexor.

Starting position: Sit at the end of the stool, hold the barbell up with both palms, put the two forearms on the thighs, relax the wrists, and stick the back of the hand against the knees.

Action process: Inhale, relax your wrist and sag, and force the barbell to bend until it can no longer bend. Stop for 1 to 2 seconds.

Do "peak contraction", exhale, and slowly return to the starting position.

Action essentials: The two upper arms are clamped inward, the movement should be slower, and the weight should be lighter.

Breathing method: Inhale when you bend your wrist, exhale when you restore.

Yi Fan error: too much knees on the forearms, not fully attached to the thigh

Coach Tip: The thumb is below the bar to increase the range of motion.