Some people still know about the biceps, and there are some movements on how to train the biceps, and the training effects of these movements are different. I believe some people still know how to train the biceps. How to practice. So, where are the biceps? How to train biceps? Let’s learn about the biceps together!
Where is the biceps brachii
The biceps brachii is located on the front side of the upper arm. It is fusiform. The biceps brachii has long and short heads, hence its name. The biceps brachii belongs to the limb muscles among the three major skeletal muscle groups. The long head originates from the glenoid tuberosity of the scapula, and the short head originates from the coracoid process of the scapula. The long and short heads converge at the middle of the humerus to form a muscle belly, which descends to the lower end of the humerus. The integrated tendon inserts at the radial tuberosity and the forearm aponeurosis.
How to train biceps
1. Push-ups
Push-ups are an action we often do, but at the same time, this action also exercises the biceps on our arms. A very effective movement for the head muscles. Initially, our hands are supported on the ground. At this time, only the toes and our hands are touching the ground. Then we bend our elbows to lean down and keep it parallel to the ground. The body always keeps a straight line, and then we raise our arms slightly to make the body farther from the ground. Then we start the downward leaning action again and complete it. Push-ups are performed in groups of 30, and multiple groups can be performed every day.
2. Overhand narrow-grip pull-ups
The biggest difference between underhand pull-ups and pull-ups is the direction of the palms. The underhand grip here requires the back of the hand to face forward. The same is true for choosing a horizontal bar. There is no requirement for the height of the horizontal bar. If it is higher, you can straighten your legs. If it is lower, you can bend your knees and cross your calves. Control the contraction of the biceps and back muscles, slowly bend the arms, raise the center of gravity of the body, so that the biceps and back muscles are at the peak contraction position, stay for a few seconds, and then use the biceps and back muscles to Control the tension, straighten your arms, slowly return to the starting position, and repeat until exhaustion.
3. Plank support
At the beginning, our elbows and toes touch the ground so that our body can remain on the ground and parallel to the ground. Pay attention to the hips. To tighten, the waist and abdomen cannot sink downwards, and keep doing this for more than 30 seconds in one group. This action can exercise our whole body muscles, and it is also very effective in exercising our arm muscles. It can also test our endurance.