Not much attention is paid to the forearms and calf muscles by most gym enthusiasts. However, these muscles are extremely important, both from a functional and aesthetic viewpoint. They can be considered muscles of the extremities based on how they are positioned, and they certainly play an important role in body force and body mobility.
The forearms
In martial arts, it is the unspoken word that strong forearms aid tremendously in punching power. Even though most of your punching power is generated from the legs and the hips, by utilising rotational and linear forces, it is the forearms that act as a strong and stable link during punch impact.If your forearm muscles are unable to contract really hard during impact, the transference of power from your body to the target will be greatly diminished.Apart from a variety of functional uses which include punching, lifting and pushing, possessing strong looking forearms adds to an overall athletic look.
The best forearm exercises are:
• Barbell wrist curl – this exercise works the forearm flexor muscles. Sit and lay your forearms on your lap while holding a barbell palms up. Use only your hands and wrists to curl the barbell up towards the ceiling. After the initial curl, allow the barbell to roll almost all the way down to your fingertips before you repeat the move.
• Barbell reverse wrist curls- this works the forearm extensor muscles. From a sitting position, your forearms are on your lap, but this time you are holding the barbell palms down. Using your hands and wrists, reverse curl the barbell up toward the ceiling.
• Bag and makiwara punching-if you are looking for real definition in your forearms, repeatedly punch a heavy bag or makiwara (Japanese punching post). Ensure that your wrist is kept straight and your fist is held tight. The makiwara makes your forearm muscles granite hard!
The calves
Skinny calves on a man or a woman is always a turn-off for the opposite sex. I have never heard other men say that they adore women with thin calves. As with forearms, strong looking calves greatly enhance the rest of your physique. A real man or fighter needs a strong stable base to do either work or battle, depending on the situation. I have never seen a really good fighter with skinny calves. Most women will tell you that just looking at skinny calves on a man is a huge turn off!
The best calf exercises are:
• Standing calf raises-you can do this exercise with free weights or on a machine.
• Seated calf raises-this is best performed on a calf machine.
• Hill sprinting- this is an excellent exercise for calf development and should be performed at least twice per week.
• Plymotmetric vertical Jumps-this can be performed by repeatedly jumping on and off a two-foot high bench, in an explosive manner.
Train your forearms and calves hard. It will not only improve physique shape, but will also help overcome life's many physical challenges. Keep training!
