三、前臂肌群训练法动作1：腕弯举（正握、反握动作）（图1a-1b）目标肌肉：正握训练前臂屈指肌群、反握训练前臂伸指肌群。动作分解：[正握动作]坐在平凳上，两手掌心向上握住杠铃，握距窄于肩宽，两膝自然分开，将两手臂分别放在大腿上，使手腕露于膝外，手腕放松下垂，控制 Third, the forearm muscle training Act 1: Wrist movements (positive grip, anti-grip action) (Figure 1a-1b) The target muscle: forehand flexor forearm flexor muscle group, anti-grip training forearm extensor muscle group. Decomposition of action: [Masters of action] sitting on the bench, the palm of your hand holding the bar upwards, holding the distance narrower than the shoulder width, knees naturally separated, the two arms were placed on the thigh, the wrist exposed knee, wrists Relax and droop, control