11/5/2022 0 Comments Isometric exercises for forearmsDon’t lean back so far that you fall over. Isotonic - Grasp the edge of an open door or the edge of a cubicle partition with your right hand and lean back as far as possible, or until you begin to loose your grip. Repeat with your right hand providing resistance to your left fist.Īlternative - Using the dowell for this exercise will increase the leverage making it more difficult. Perform 10 repetitions followed by an isometric contraction for 10 seconds with your right fist in the furthest downward position. Place the heel of your left hand against the edge of your right fist and rotate your right fist downward towards the left while providing resistance with your left hand. Isotonic - Raise your right fist in front of you, palm facing you. Using the dowell for this exercise will increase the leverage making it more difficult. A length cut from an old broom handle would suffice. Obtain a wooden dowel anywhere from 12 to 16 inches in length and from 1 to 1-1/2 inches in diameter. Repeat with your right hand providing resistance to your left hand.Īlternative - This exercise will require your one of two pieces of equipment. Press down with the heel of your left hand as you curl your right wrist up and towards you. Isotonic - Follow the same directions as described in exercises FO-1 and FO-3 - this time with your right fist clenched so that your palm is facing inward and your clenched thumb and forefinger are on top. At the same time, attempt to rotate your hands outward. Isometric - Interlock the fingers of your left and right hands out in front of you. Repeat with your right hand providing resistance to your left hand. Apply pressure to the knuckles of your right fist with the heel of your left hand as you raise your right fist up and towards you. Repeat exercise #FO-1 with your right fist turned over, your palm facing downward. To make this exercise interesting, also raise up on your toes, arch your back, and batt your eyes at any guys who might be passing by. Press your fingers back against your knees while flexing the under sides of your forearms. Isometric - While seated, place the palms of your hands over your knees with your fingers pointing downward. Keeping your fingers straight, push them against the heels of your hands as hard as possible. Straighten your fingers out and curl them under until your fingers are pushing against the heels of your hands. Isometric - Bend your arms so that your forearms are parallel to the floor with the palms of your hands facing downwards. Repeat with your right hand providing resistance against your left hand. Perform 10 repetitions of this exercise and then, with your rigt fist all the way up, perform an isometric by pushing against your right fist with the heel of your left hand. Curl your right hand up towards your right forearm. Make a fist with your right hand and then push against the clenched fingers of your right hand with the heel of your left hand. While seated, lay your right forearm along the length of your right thigh with your right hand extended out past your right knee and your palm facing upward.
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