Treino de antebraço em casa *completo*

"No, forearm is not possible to train at home without infrastructure. " Well, I will deny that statement in today's video, then start the video by clicking on I liked it, subscribing to the channel, because we are going to do a complete training of forearm, working wrist extensors and flexors wonderfully well. We know that the wrist extensors are very responsible for that top of the forearm and flexors from the bottom on the forearm, both are important we work for us to create a volume bigger and a pretty design.

Our first exercise is going to be a reverse thread, perfect? It's an exercise that will work both regions very well, including the brachioradialis and the biceps brachii very little too. Come on, this reverse thread, we will do four series until the failure and you will need an backpack, ok, and in that backpack you will put the amount of weight you like, then you can use Growth whey, other brands will not work, it has to be from Growth, put rice here, beans, Growth whey, peanut butter, look, peanut butter with a closing jar, donut, very good and let's go here now pass a towel, as well as it can be too, if you prefer, a broomstick.

"Leandro Twin can I use instead of the backpack, I can use it instead backpack a gallon of water? "You can too. Reverse thread, careful not to leave the arm very in the hammer position, it can happen instinctively, straight, okay?

Very good, then beauty. "Leandro Twin the backpack is hitting the floor". Everbags backpack, which Everton who owns it is my student, Everton another hug for you, the guys are already tired of seeing you hug.

In the next video I will not give more. You can do it on top of a bank, look at that. Perfect?

So you increase the amplitude of movement and amplitude is a factor determinant for your results, including I already talked about errors, the main wrongdoers' mistakes that I see. Whenever have a question: "Leandro Twin + theme", here on the channel. What do you suggest I do, asked for training at home, training at home, main mistakes of the marombeiros, it is also there.

I already worked very well the forearms with 4 sets until failure, with rest from 30 seconds to 2 minutes. Now we are going to do the wrist extension. We will work very well again with the backpack, look at that, again you will fill quantity weight, put it, hold it here and just do the wrist extension, perfect?

As you stay here in isometry, you already work the forearm automatically by isometry, this is very good too, it's a difference when you do with him supported, beauty, done. 4 series until failure on each side and we finished our second exercise. And our third exercise is going to be for the part of the wrist flexors.

Yes, I know that a flexion of wrist works the complete forearm and a wrist extension also works the full forearm but i'm putting here on terms emphases. How am I going to do an exercise wrist flexion? "Oh, I know Leandro Twin, will you tell me to pick up the backpack and make a wrist flexion ".

Well, it won't look so cool, look how she dances, she samba a lot, even if you try hard a lot, you don't have a very good range, then there is another exercise that is very better to do, which is on the wall, okay? Then you will support your hands on the wall and will just take your palms out getting at your fingertips. [Performing the exercise] If it’s too easy, play more for behind your hips, now it's more difficult, that if it’s too hard, you play more forward a little bit, it got easier, perfect.

You getting at your fingertips, great. If you it can be at the tip of three fingers even better. Very good.

4 series up to fails and will require a lot. 3 exercises, easy infrastructure, all up to the failure and you have complete training in your house with 12 series, with a lot of demand, don't be surprised if the next day you wake up with a very sore forearm, this exercise it causes it. Personal wonder, remember that we have the playlist here on the channel with exercises for all muscle groups for us to do at home with quality, don't forget to check this playlist for you to train at home.