The muscle is composed of three main muscles, the muscle of the muscle, the muscle between the wrist and the elbow, and the muscles of the humerus, between the elbow and shoulder, namely the hind muscle called the muscle of the tary, and the front muscle called the muscle Bay, and to build these muscles must perform strength exercises for each muscle, Of proteins, and the most famous exercises by hand:
Rist exercises
- Exercise with the bar: Hold the bar with both hands, put your hands on your knees, then hold your hand in a half-circular motion from bottom to top, until you reach your chest. You will feel all the energy in your hands concentrated only on your fist.
- Reverse Exercise: Sit on the floor and place your hands on the bar stool. Hold the bar by holding your belly to the ground, then raise the bar from the bottom up using your hand only with a half-circular motion.
- Exercise with dumbbells: Hold the dumbbell with each hand, set it on the bar stool, and lift the dumbbells from the bottom up with a half-circle motion.
Trey exercises
- Dive Exercise: One of the most popular and simple exercises of the muscle, and the implementation of holding the two fingers of the dive device, and bend your knees, and then start to lower your body down and then raise it up depending on the strength of your hands.
- Paddling: Hold a heavyweight dumbbell with both hands, then stretch on a flat seat or on the ground, lift the dumbbell over your head, then drop it behind your head until it touches the ground, and repeat the ball. This exercise is difficult at first but you will notice the growth of the muscle Thanks to him.
- The traction exercise is similar to the drag exercise of the pi muscle, but it is inversely, as the drag is from top to bottom in the tari muscle, and from the bottom up in the pi muscle.
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