手腕细？做这5个动作练出粗壮前臂
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Have you ever looked at your arms in the mirror and thought, | 你有没有在镜子里看着你的手臂 |
| 0:02 | my biceps are getting a little bigger, | 我的双胞胎越来越大了 |
| 0:05 | but my wrists still look like pencils? | 但我的手腕还是像铅笔? |
| 0:08 | Or maybe you've been lifting for months, | 或许你已经抬了好几个月了 |
| 0:09 | but every time you wear a t-shirt, | 但每次你穿T恤时 |
| 0:11 | your forearms disappear. | 你的前臂不见了 |
| 0:14 | Here's the frustrating part. | 这是令人沮丧的部分。 |
| 0:15 | You start training harder. | 你开始更努力的训练。 |
| 0:17 | You curl heavier. | 你卷起来更重。 |
| 0:18 | You even buy a grip trainer. | 你甚至买一个握手教练。 |
展开字幕全文（140 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Have you ever looked at your arms in the mirror and thought, | 你有没有在镜子里看着你的手臂 |
| 2 | my biceps are getting a little bigger, | 我的双胞胎越来越大了 |
| 3 | but my wrists still look like pencils? | 但我的手腕还是像铅笔? |
| 4 | Or maybe you've been lifting for months, | 或许你已经抬了好几个月了 |
| 5 | but every time you wear a t-shirt, | 但每次你穿T恤时 |
| 6 | your forearms disappear. | 你的前臂不见了 |
| 7 | Here's the frustrating part. | 这是令人沮丧的部分。 |
| 8 | You start training harder. | 你开始更努力的训练。 |
| 9 | You curl heavier. | 你卷起来更重。 |
| 10 | You even buy a grip trainer. | 你甚至买一个握手教练。 |
| 11 | But nothing seems to change. | 但似乎没有什么变化。 |
| 12 | If that sounds like you, | 如果这听起来像你, |
| 13 | you're probably making one of the biggest | 你可能做了一个最大的 |
| 14 | forearm building mistakes. | 预言建设失误. |
| 15 | And the last one is the difference between wasting months | 最后一个是浪费月的区别 |
| 16 | and finally building thicker, stronger forearms. | 最后建造更厚、更坚固的前臂 |
| 17 | In the next few minutes, | 接下来几分钟, |
| 18 | I'll show you exactly how to grow bigger forearms, | 我会教你怎么种大前臂 |
| 19 | maximize your wrist size, | 尽量扩大手腕尺寸 |
| 20 | and avoid the mistakes that keep skinny guys looking. | 并避免错误 让瘦子们寻找。 |
| 21 | Well, skinny. | 瘦了点 |
| 22 | Some parts of your wrist can grow. | 手腕的某些部分可以长出来. |
| 23 | Some parts can't. | 有些部位是无法的. |
| 24 | Knowing the difference will save you a lot of frustration. | 知道区别会帮你节省很多挫折感. |
| 25 | Let's get into it. | 进曰. |
| 26 | Mistake number one, trying to grow the bones. | 错第一,欲长骨. |
| 27 | Let's clear up the biggest myth first. | 让我们先澄清最大的神话. |
| 28 | Myth, you can dramatically increase your wrist bone size | 神话,你可以大幅提升你的手腕骨大小 |
| 29 | with exercises. | 与锻炼。 |
| 30 | Reality, your wrist bones are mostly determined by genetics. | 现实中,你的手腕骨骼主要是由基因决定的. |
| 31 | Once you've finished growing, | 一旦你长大了 |
| 32 | your bones won't suddenly become much thicker. | 你的骨头不会突然变厚 |
| 33 | But here's the good news. | 但这是好消息 |
| 34 | Your wrists are surrounded by muscles, tendons, | 你的手腕被肌肉包围着 手腕 |
| 35 | and connective tissue that absolutely can become stronger | 和连接组织 绝对可以变得更强 |
| 36 | and slightly thicker. | 更厚一点 |
| 37 | More importantly, growing your forearms | 更重要的是,种你的前臂 |
| 38 | makes your wrists look noticeably bigger | 让你的手腕看起来大得多 |
| 39 | because everything around them fills out. | 因为周围的一切都填满了 |
| 40 | So stop chasing miracle wrist exercises. | 所以别再追着奇迹般的手腕练习了 |
| 41 | Start building powerful forearms instead. | 开始制造强大的前臂 |
| 42 | Mistake number two, only doing wrist curls. | 二号错误,只做腕卷 |
| 43 | A lot of people grab a dumbbell and do endless wrist curls. | 很多人拿起哑铃,做无尽的腕卷. |
| 44 | That's only training one side. | 那只是训练一方 |
| 45 | Your forearms actually contain | 你的前臂实际上包含 |
| 46 | over a dozen muscles working together. | 10多个肌肉一起工作。 |
| 47 | Research consistently shows that training muscles | 研究始终表明,训练肌肉 |
| 48 | through different movement patterns | 通过不同的运动模式 |
| 49 | produces better overall development. | 实现更好的总体发展。 |
| 50 | Instead, build your routine around four movement types. | 相反,将你的常规 围绕四种运动类型。 |
| 51 | Part one, wrist flexion. | 第一部分 手腕弹性 |
| 52 | This is your classic wrist curl. | 这是你的经典手腕卷曲。 |
| 53 | Three sets, 12 to 15 reps. | 三套,12到15个代表。 |
| 54 | Part two, wrist extension. | 第二部分 腕部扩展. |
| 55 | Flip your hands over, train the opposite side. | 把手翻过来,训练对面 |
| 56 | Three sets, 12 to 15 reps. | 三套,12到15个代表。 |
| 57 | This is the area most people completely ignore. | 这是大多数人完全忽略的领域。 |
| 58 | Part three, hammer curls. | 第三部分 锤子卷 |
| 59 | Hold the dumbbells with a neutral grip. | 用中性握住哑铃 |
| 60 | These target the brachioradialis, | 这些目标 胸腺炎, |
| 61 | the muscle that gives your forearms | 给前臂的肌肉 |
| 62 | that thick appearance near the elbow. | 肘部附近那个厚厚的外表 |
| 63 | Do three to four sets, eight to 12 reps. | 做3到4组,8到12个代表. |
| 64 | Part four, reverse curls. | 第四部分 反向卷曲 |
| 65 | These are absolute gold for skinny forearms. | 这些黄金是用来做瘦前臂的 |
| 66 | Use an EZ bar or dumbbells. | 用EZ棒或哑铃 |
| 67 | Three sets, 10 to 12 reps. | 三套,10到12名代表. |
| 68 | Together, these four exercises | 这四件事情加在一起 |
| 69 | hit almost everything you need. | 几乎打所有你需要的东西。 |
| 70 | If you're enjoying practical, | 如果你喜欢实用 |
| 71 | science-backed fitness tips like this, | 科学支持的健身小费 像这样, |
| 72 | hit subscribe so you don't miss future videos | 点击订阅, 这样你就不会错过未来的视频 |
| 73 | designed to help you build muscle smarter, not just harder. | 用来帮助你建立肌肉 更聪明,而不是更难。 |
| 74 | Mistake number three, ignoring grip strength. | 3号错误,忽略了握力 |
| 75 | Here's something most beginners overlook. | 这是最初学者忽略的 |
| 76 | Your grip is one of the strongest growth signals | 你的握力是最强的成长信号之一 |
| 77 | for your forearms. | 给你的前臂 |
| 78 | Think about it. | 考虑一下 |
| 79 | Every time you're squeezing something heavy, | 每次你挤出重物来 |
| 80 | your forearms are working overtime. | 你的前臂在加班 |
| 81 | Research shows that heavy gripping | 研究表明,重握 |
| 82 | creates high muscle activation across the forearm muscles. | 形成高肌肉激活 跨越前臂肌肉。 |
| 83 | Instead of buying expensive gadgets, | 而不是买昂贵的器具 |
| 84 | start doing farmer's carries. | 开始做农民的行李。 |
| 85 | Grab two heavy dumbbells. | 拿两个重的哑铃 |
| 86 | Walk for 30 to 45 seconds. | 步行30至45秒. |
| 87 | Rest 60 to 90 seconds. | 休息60到90秒 休息60到90秒 |
| 88 | Repeat three rounds. | 复次三轮. |
| 89 | Another option, dead hangs. | 另一种选择,死吊。 |
| 90 | Simply hang from a pull-up bar. | 只要挂在拉起的酒吧。 |
| 91 | Hold as long as possible. | 尽量撑住 |
| 92 | Do three sets. | 做三组. |
| 93 | Simple, effective, brutal. | 简单、有效、残忍 |
| 94 | Mistake number four, training forearms once, | 第四号错误,训练前臂一次, |
| 95 | then forgetting them. | 然后忘了他们。 |
| 96 | Your forearms recover surprisingly well, | 你的前臂恢复得很好 |
| 97 | yet many people train them once every two weeks, | 但很多人每两周训练一次 |
| 98 | then wonder why nothing changes. | 然后想知道为什么没有改变。 |
| 99 | Instead, train forearms two to three times every week. | 相反,每周训练两到三次前臂。 |
| 100 | Leave about 48 hours between sessions. | 课间休息约48小时. |
| 101 | For example, Monday, Thursday, Saturday. | 例如,星期一、星期四、星期六。 |
| 102 | That's more than enough frequency for consistent growth. | 足够持续增长的频率了 |
| 103 | Mistake number five, expecting growth | 错的第五,预期增长 |
| 104 | without progressive overload. | 没有累进的超载。 |
| 105 | Here's another myth. | 这是另一个神话。 |
| 106 | Myth, high reps alone build huge forearms. | 神话中,高代表独自打造巨大的前臂. |
| 107 | Reality, muscles grow because you gradually challenge them | 现实中,肌肉会生长,因为你逐渐挑战它们 |
| 108 | with more work over time. | 随着时间的流逝,工作越来越多。 |
| 109 | That means add one more rep, | 那意味着再增加一名代表 |
| 110 | increase the weight slightly, | 轻轻地增加重量, |
| 111 | or extend your farmer's carry by another five to 10 seconds. | 或者把农民的载体再延长5到10秒 |
| 112 | Small improvements every week become huge improvements | 每周稍有改进就大有改进 |
| 113 | after several months. | 几个月后 |
| 114 | Imagine doing hammer curls with 10 kilograms today. | 想象一下今天用10公斤的锤子卷起来 |
| 115 | A few months later, you're using 15 kilograms | 几个月后,你用了15公斤 |
| 116 | with perfect form. | 与完美的形态。 |
| 117 | Your forearms will notice. | 你的前臂会注意到的 |
| 118 | Here's your game plan. | 这是你的游戏计划 |
| 119 | Stop trying to grow your wrist bones. | 别再种手腕骨了 |
| 120 | Train wrist curls and wrist extensions, | 火车手腕卷曲和手腕延伸, |
| 121 | add hammer curls and reverse curls. | 加入锤子卷曲和反向卷曲. |
| 122 | Do heavy grip work like farmer's carries and dead hangs. | 像农夫的背负和死吊一样 做重抓工作 |
| 123 | Train forearms two to three times per week, | 火车前臂每周两到三次 |
| 124 | and every week aim to lift a little more, | 每逢升起一点, |
| 125 | squeeze a little harder, or hold on a little longer. | 用力一点,或者再撑一会儿 |
| 126 | Stay consistent. | 坚持不懈 |
| 127 | That's what builds impressive forearms. | 这就是建立令人印象深刻的前臂。 |
| 128 | Skinny wrists don't mean you're stuck forever. | 瘦手腕不代表你永远被卡住了 |
| 129 | You may not change your bone structure, | 你可能不会改变你的骨骼结构, |
| 130 | but you can absolutely build stronger, | 但你绝对可以建立更强大的, |
| 131 | thicker looking forearms that completely change | 更粗的寻找完全改变的前臂 |
| 132 | how your arms look. | 你的手臂看起来如何。 |
| 133 | If this video helped you, give it a like, | 如果这段视频能帮助你, 给它类似, |
| 134 | subscribe for evidence-based fitness content | 订阅循证健身内容 |
| 135 | that actually works, and let me know in the comments. | 这实际上有效, 并在评论中告诉我。 |
| 136 | What's your biggest struggle? | 你最大的斗争是什么? |
| 137 | Growing your forearms, | 长出你的前臂, |
| 138 | improving your grip strength, or both? | 提高你的握力 还是两者兼而有之? |
| 139 | Thanks for watching. | 谢谢你的观看。 |
| 140 | I'll see you in the next one. | 后一见. |
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