How can you train your forearm?
In most people, the force that the muscles of the hand can apply is very weak, so that heavy weights can hardly be held. So if you want to lift heavier weights, do more pull-ups or prevent injuries to the forearm, you should also train the strength of the hand and thus the forearm. There are isolated forearm exercises, but there are also exercises that train several parts of the body, including the forearm.
Other exercises train the grip strength – such as pull-ups or cross lifting.
- Forearm curls are a particularly suitable exercise for the forearm. This exercise trains the hand extensors, hand flexors, the long hollow hand muscle and the deep finger flexor.
Before starting the forearm curls, the arms should be warmed up to prevent injury. A dumbbell is required for the exercise. One should sit on a bench or chair and place the hand with the dumbbell on the thigh so that the wrist and hand protrude into the air above the knee.
The inside of the arm is at the top. The upper body is slightly bent forward and the back is straight. When breathing in, the hand is lowered and the barbell is guided downwards, when breathing out, the wrist is bent and the barbell is guided upwards.
This is an effective exercise for the forearm, but care should also be taken that the uterine arm curls are performed the other way round, i.e. with the upper side of the arm pointing upwards. Thus, the wrist flexor is trained evenly on the inside and the wrist extensor on the outside.
- A very simple but also effective exercise for the forearm is to squeeze an object, for example a plasticine ball. You should make sure that you do short training sessions often instead of several hours once a week.
What is a crutch?
A crutch is also called a crutch in everyday language. If you suffer from an injury, such as a fracture of the lower extremity (leg or foot), it is possible that the leg can no longer carry the entire body weight without suffering damage. A forearm crutch is recommended because it shifts part of the body weight from the legs to the arms.
This protects joints and bones. This not only relieves some of the strain on the legs, but it is also possible to achieve a safe gait if the person concerned has previously suffered from an unstable gait pattern. The hand and forearm lie or rest on a cuff.
The cuff is available in various designs so that the weight is evenly distributed and no pressure points are created on the hands. The contact surface is covered with plastic. The cuff ends in a support tube which leads to the floor and has a rubber knob.
The rubber prevents slipping on a slippery or wet floor. Just like the arm cuff, there are also different variations of the support tube, such as longer models for tall people. Different forearm crutches also differ in the weight they can carry.
The average crutch is designed for about 100 kg, but there are also some for more body weight. Usually they are made of a light metal (aluminium) or plastic. In addition to the classic crutch, there are also special crutches, such as the arthritis crutch.
