Hometown: St. Louis, MO
What to Expect During Stefanie’s Classes: My goal is to deliver a killer workout that welcomes all levels, a wide variety of jams, and for you to walk out feeling better than when you walked in!
Favorite Quote: When you want to slow down, stop or give up remember what brought you here in the first place. You have goals, don’t forget them!
Outside ENRGi: You’ll find Stefanie sipping a good cup of coffee and running with her dog, Yadi.
Guilty Pleasure: Champagne margaritas
Forearm exercises stretch and strengthen the muscles of the arms, wrists, and elbows. In everyday life, this makes it easier to cope with tasks such as opening a glass jar or lifting a suitcase up the stairs. Forearm training is very useful for those who are engaged in golf, tennis and basketball. This increases the strength of the grip: it is easier for you to carry, hold and lift whatever it is.
How to perform exercises
Exercise 2-3 times a week. For each exercise, do 2-3 sets of 8-15 reps. The exercises can be performed separately or as part of a complex workout.
Do not forget to knead the joints of the wrists before performing exercises. Rotate your wrists in different directions, from side to side.
Start working with dumbbells that weigh 2-4 kilograms. Gradually increase the weight as you begin to get stronger. Hold the dumbbells tightly throughout the entire movement. If you do not have sports dumbbells on hand, you can use water bottles.
Sit on a chair or power bench, place your wrists on your knees, palms up. Hold a dumbbell in each hand.
Raise your palms with dumbbells as high as possible. Try not to move your hands from side to side.
After a short pause, lower your palms to the starting position.
Sit on a chair or power bench, place your wrists on your knees, palms down. Hold a dumbbell in each hand
Keep your hands still, raising your palms as high as possible.
After a short pause, return your hands to the starting position.
Sit on a chair or power bench, place your left wrist on your knee or flat surface. Take a dumbbell in your hand.
Relax and slightly open your palm so that the dumbbell rolls to your fingertips.
Tighten your arm and lift the dumbbell up, squeezing as hard as possible.
With the help of weight training machines
Take a few steps away from the simulator, turn your back to it.
Grasp the handle of the loop attached to the bottom with your left hand, placing your right foot slightly in front of your left.
Slowly bend your arm and raise it to your shoulder.
Pause before lowering your hand to the starting position.
Attach the towel to the handle of the loop.
Grasp the edges of the towel.
Bring your shoulder blades together, pull the towel up to your chest.
Let’s get back to the basics of this exercise. You will need a horizontal bar or a crossbar.
The ideal position of the hands is when the palms are directed to the side, but if the exercise seems too difficult, you can turn your palms to yourself.
Activate your forearms by squeezing the crossbar hard, or use a wider crossbar for pull-ups. You can increase the width of the crossbar by wrapping it with a towel.
Pull up on the horizontal bar.
Grasp the crossbar and hold it as long as possible, hanging and slightly bending your elbows.
This helps to develop the grip strength. The exercise is easier than pull-ups.
Hold the handle of the pulley machine at shoulder level, palms down.
Extend your arms forward.
Press down with all your weight, without bending your forearms.
Pause at the bottom, then return to the starting position.
To increase the difficulty, wrap the handles with a towel.
Use the gripper to carry heavy loads or bags with your hands at your sides.
Maintain a good posture, keep your chest open, and lower your shoulders and pull back.
Walk like this for 10-12 meters.
Do 2 to 5 sets.
Using household items
Use an object that you can squeeze, such as a tennis ball or a sock, to perform the exercises.
Extend and then bend your fingers to squeeze the object.
Hold for 3-5 seconds, and then loosen your grip for a few seconds.
Continue for 10-15 minutes.
Do the exercise 2-3 times a day.
Get on your knees and put your fingertips on the floor.
Slowly straighten your legs. During push-ups, bend your elbows to a 90-degree angle.
Return to the starting position with your arms fully extended.
Do 2-3 sets of 8-12 reps.
Sit on the floor, and then place your hands on the floor so that your fingers are facing forward.
Lift your buttocks and step forward on your arms and legs for one minute.
Perform these exercises separately or add them to your workout schedule along with others. Start with a few, and then change your routine from time to time, adding more varieties.
Try not to overwork your muscles. Exercise for a short time every day, and then take time for longer sessions once or twice a week.
Set aside one full day of rest between long workouts to give your muscles time to recover.
If you do these exercises regularly, you will be able to develop the strength of your forearms, elbows, wrists and hands. It will be easier to hold and lift objects, and the likelihood of injury will be greatly reduced. In addition, you will gain strength for other workouts, such as weightlifting exercises, by being able to squeeze, push, and pull with more force.
If you don’t know where to start or want more precise recommendations, consult a fitness trainer. A specialist will help you solve any problems, make a personal training program and monitor how you do the exercises.
Train with loads that suit you well. Be careful, control the breath that accompanies your movements. Avoid sudden movements.
Stop if you feel pain or discomfort. If you feel pain after doing the exercises, apply ice to the affected area and try to do a light stretch to reduce the tension.
If you have any injuries or medical contraindications, it is better to train under the guidance of a doctor or physiotherapist.
Exercises will help you increase your strength and develop your grip. For your workouts to be effective, be consistent in your practice and commit to sticking to your schedule.
Give yourself enough time to recover between sessions, and change your workout routine from week to week.