What is the biceps brachii muscle?

Our daily work and study are inseparable from our arms, because with arms we can live a normal life. The biceps is an important tissue on the arm. Once there is a problem, our arms will have various more serious problems. What is the biceps tissue? Many people don’t know much about this issue. Let us learn about the biceps brachii tissue.

The biceps brachii is the largest muscle in the upper limb and gives shape to the upper arm. It has two parts, a long head and a short head, both of which span the elbow and shoulder joints.

When it comes to biceps exercises, both dumbbell and barbell movements are equally important. When you start practicing, you should focus on barbell movements. When the circumference increases to a certain extent, you can do alternating or simultaneous dumbbell curls to shape the muscle lines. Among the barbell exercises for biceps, the seated barbell crank curl is the most effective one, which will continuously increase the circumference of the biceps.

In order to obtain the best training effect, the movement should be carried out with force throughout the whole process and the equipment should be firmly controlled. When curling, the attention should be focused on the biceps and the force should be compressed when reaching the highest point. The descent should be slow and controlled. Do not overextend your forearms. Don't worry too much about the amount of weight you carry. If you're in good shape, add more weight; if you're not in good shape, reduce the weight. The quality and weight of each rep are equally important.

The superset training method is particularly effective for increasing the size of the biceps, as it stimulates more muscle fibers and creates better blood flow. I use superset training principles in every training session. The following points should be noted when using the supergroup training method.

1. Don't do supersets for every exercise, just the last two exercises of each set.

2. Don't use superset training rules for barbell curls. Because this compound exercise requires

For strong energy and full recovery.

3. Don't do supersets with your biceps with any other body parts besides your triceps. The biceps and triceps have opposite functions, so alternating training them will ensure adequate recovery time. The last exercise of biceps training can be combined with the first exercise of triceps training to do a superset, which is a good transition to triceps training.

4. When using the superset rule to train the biceps and triceps together, you should try to choose exercises with the same force level, such as dumbbell incline curls and single-arm dumbbell flexion and extension, or a combination of seated dumbbell alternating curls and standing behind-the-neck flexion and extension.

5. The only biceps exercises that can be used for superset training are dumbbell curls, incline dumbbell curls, seated barbell curls, and cable curls. In comparison, standing barbell curls are too heavy, dumbbell concentration curls are too light, and machine curls are too isolating.

Each set should be practiced to exhaustion, no matter how much weight is used or how many times are done, only training to exhaustion can ensure that the biceps are vibrated.

Only sets that reached failure within the 68-rep range were counted. If you do more than 8 reps per set, the accessory muscles may fatigue before the biceps are fully exhausted. If you can't do 6 reps, it means that the biceps have not reached failure before the accessory muscles take over the force.

Assuming that the greatest strength should be assigned to the heaviest exercises, the conclusion is that every biceps training session should begin with a barbell curl.

beginning. However, the human body has an amazing ability to adapt, and the adaptation process is so subtle that it is almost imperceptible that the accessory muscles have secretly shared a lot of the work that should be done by the biceps.

By starting with a different exercise each time, the accessory muscles don't have a chance to adapt, and the biceps are forced to do all the work. For example, if you regularly start your training with incline dumbbell curls or alternating dumbbell curls instead of barbell curls, even though the weight used is reduced, the training will be more effective because all the work is done by the biceps alone while the accessory muscles are still figuring out how to help.

The biceps brachii muscle tissue is relatively complex. Only if we understand it carefully can we get the knowledge we want to know. In daily life, we must protect our biceps brachii. If you feel pain in your arm or other bad symptoms, you must go to the hospital for a comprehensive examination to find out the problem.