HOW TO TRAIN TOP ROLL ? 3 EXERCISES FOR TOPROLL

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How to train toproll? It's simple in this video I'm going to show you three toproll exercises that will make a difference at the time of the arm wrestling match and you will be able to beat a guy who uses the hook technique. @Arnoldtoproll
#shorts #arnoldtoproll #braçodeferro

First exercise: Pronation is a term used to describe a movement that can occur in either the forearm or the foot. In a more objective way, it can be said that there is pronation when a movement that generates or is a "twist" or "rotation" is performed.
In the forearm, the movement of pronation is the movement that occurs in the transverse plane, between the radius and the ulna. The pronation movement results in putting the back of the hand 'up' (anterior) and the thumb pointing medially.

In the anatomical position, the forearm is in its opposite position, called "supinated", where the thumb is facing laterally and the palm of the hand anteriorly.
Forearm. In the forearm, the movement of pronation is the movement that occurs in the transverse plane, between the radius and the ulna. The pronation movement results in putting the back of the hand 'up' (anterior) and the thumb pointing medially.
pronator teres muscle
The pronator teres muscle is a muscle in the human body, located mainly in the forearm. It performs pronation (turning the palm down) together with the action of the pronator quadratus muscle. medial epicondyle of the humerus and coronoid process of the ulna.
brachioradialis muscle
Brachioradialis Muscle: Flexes and pronates the forearm. It arises from the lateral supraepicondylar crest and inserts laterally and distally into the radius. Extensor carpi radialis longus: Extends and abducts the hand. It originates along the brachioradialis and inserts on the dorsal surface of the base of the 2nd metacarpal.
Second exercise supination: supination is the rotation movement of the forearm by which the palm becomes superior or anterior. The triplanar movement of the foot, which can be observed through the inversion of the calcaneus, is also called supination. Its opposite is pronation.
Supinator muscle: its function is to supinate the forearm and rotate the palm anteriorly and superiorly. It originates from the lateral epicondyle, collateral and annular ligaments of the radius, “fossa” and supinator crest and inserts on the lateral, posterior and anterior aspects of the proximal third of the radius.
Direction: Supination is lateral rotation of the radius, which ends with the palm facing anteriorly (if viewed in the anatomical position) or superiorly (if the elbow is flexed).
Third exercise The 5 best brachial exercises
Fixed bar. Including the pull-up bar in your training will be a great way to build muscle in your back as a whole. ...
Reverse thread with W bar. ...
Zottman thread. ...
Hammer thread on the pulley. ...
Scott thread with W bar.
How to do it: lift one arm and bend the elbow, placing the hand towards the back or neck. With the other arm, pull your elbow toward your head to stretch your triceps. Do this movement for 20 to 30 seconds. Repeat with the other arm.