Biceps by its structure has two bundles or heads. Long — located on the outer, front of the arm. It starts from the articular pit (upper edge of the scapula). The short head also starts from the scapula, but passes closer to the inside of the arm.
The flexion of the arm in the elbow joint is the main function of the biceps.
If you’re just starting to exercise, it’s not worth performing exercises every day. Develop muscles gradually. It is enough 2-3 workouts per week for 40-60 minutes. Remember: Muscles love classes through strength and a large number of repetitions.
Bicep exercises One of
the most simple and effective exercises that can be performed at home is dumbbell lifting. In this case, forearm muscles and biceps can be pumped. The exercise involves rotating the brushes with a reversal outward during lifting. This technique leads to the strongest contraction of biceps.
To perform the exercise, accept the initial position. Stand up straight. Position the feet on the width of the shoulders. Keep dumbbells in lowered palms facing inwards. Take a deep breath and hold your breath while simultaneously lifting the dumbbells up. Begin a brush reversal when the forearms are parallel to the floor surface. Please note that dumbbells should try to raise as high as possible. Repeat the turn of the brushes in reverse order, lowering the dumbbells. Return to the original position once the elbows are bent at right angles.
When performing this exercise, try to keep your elbows motionless.
“ Spider flexions” are an exercise on hand-flexing with elbows resting. It has several variations of execution. The general technique is tilting the body body body with free dangling of hands. This exercise is perfect for pumping the shoulder muscle and biceps.
To perform the exercise at home, sit on the edge of the dock or stools. Make a tilt forward, place your feet at the width of your shoulders. Elbows to the inner surfaces of the thighs. In hand, take the bar with a narrow grip. Perform flexion and arm flexion. The exercise should be repeated 15-20 times in 2-3 approaches.
Alternate hand flexing with dumbbells also contributes to biceps pumping. The exercise involves the upper section of the large thoracic muscle, anterior deltoid muscle, biceps, humerus and humerus muscles.
Stand straight or sit on the edge of the dock. In hand, take the dumbbells, unfurling the palms inside to the body body body. Take a breath and hold your breath. Bend one hand in the elbow, unfurling the brush on yourself and lifting the dumbbell. At the end of the movement, exhale. Perform an exercise by alternating hands.