In When exercising the biceps and back muscles, many exercisers will encounter a problem of soreness in the forearms! Insufficient grip strength! This situation directly affects our main training
What is the reason for this situation? How to solve it?
Take the biceps as an example: Practicing biceps will make your forearms sore. This is something almost everyone has experienced. It’s the same soreness, but with different conditions and causes:
1.The ideal state is forearm soreness after biceps soreness. This feeling shows that we have good control over the biceps during training. We do not use the forearm muscles too much. We only use the strength of the forearms when the biceps are almost exhausted.
2. If the soreness of the forearms precedes the soreness of the biceps, it means that the biceps are not trained correctly. Because we have already stimulated the forearm more before stimulating the biceps. The causes of this situation:
a< /strong>.The wrist is not locked properly
b.The weight used is too large
c. The forearm muscles are too weak
d.The grip is too tight
The solution is: Reduce the weight. When the weight is too heavy, it is difficult to control the target muscles. In fact, there are many muscles in the forearm that pass through the elbow joint. These muscles are also used to complete curling and pulling movements. Properly relax the hand holding the barbell, but lock the wrist. Fixing the wrist can reduce the involvement of the forearm muscles and prevent wrist wear.
If: This feeling is caused by a weak arm, then we mainly strengthen the forearm muscles. Once the forearm muscles are strong, they will not affect the training of the biceps.
Introducing several commonly used methods of forearm exercise:
1 .< span style="color: rgb(0, 0, 255);">Barbell wrist curl (overhand grip and reverse grip)
2.Dumbbell wrist curl (overhand grip and underhand grip)
3.Barbell overhand curl