Moreover, aesthetically speaking, it is nice to see a harmonic arm, robust from beginning to end and not with exaggeratedly trained parts compared to the rest. For this now, you will be suggested 5 simple exercises that you can do comfortably at home to tone your forearms.
1.) The first exercise is the simplest ever and does not require the use of any object or tool. First, extend the arms in front of the body parallel to the ground and keep the hands open with the palms held vertically (imagine to lean against a wall).
Then you start to close your hands in a fist and reopen it putting a good dose of strength in doing so. Repeat this operation at least 40-50 times and after about thirty seconds restart. The number of sets is up to you to decide on your strength and training, but at the beginning I would suggest not to do less than 3-4.
2.) The second exercise requires the use of a very heavy bowl (at least 1kg) or a rock large enough to fill the hand. The exercise can be performed with both arms extended and arms flexed, but in the first case, they also train the shoulders. Once you have grabbed the weight, you have to flex your wrist upwards several times as long as you hold your palms up and then down. Repeat the exercise at least twice more.
3.) The next two exercises are called ” isometric ” because they consist in the application of a constant force maintaining a static position. In the first case, it is sufficient to tighten a tennis ball for about 20-30 seconds for at least three times.
The other exercise requires a sturdy table (so it is better not to use a picnic table) because what you have to do is sit down, grab the edges of the table and try to bend the wrists towards your body. Of course, you will not be able to move them, but the effort is not necessarily a consequence of a movement and after a few seconds you will be able to feel fatigue in the forearms. Regarding the times and the sets, you can adopt the same as the previous year.
4.) The last exercise is more effective than the others seen previously, but it can be challenging to find all the necessary materials. We will need a cord at least one meter long, a stick and a one and a half liter bottle of water or even better than a jerrycan for distilled water. The realization of this tool is rather simple: it involves attaching to the center of the stick a end of the cord (with a screw or a tight knot) and tie the bottle to the other end.
Once this is done, you can proceed with the exercise: holding the stick in a horizontal position with both hands, and making sure that the tank is raised from the ground, the rope is wrapped holding the arms firmly and moving only the wrists. Once the string is completely wrapped, the exact opposite is made. As you will notice, great strength and endurance will be required, making it a great way to tone your forearms.
