What are the functions and training methods of biceps brachii?

We often hear men talk about exercising their biceps, hoping to increase their arm strength through biceps training. The main training method is push-ups. However, many men do not persist in doing it, and some people cannot complete the standard movements, so the biceps training does not achieve the desired effect. In fact, as long as the exerciser understands the function of the biceps and learns the training method first, he can improve his training skills. So what are the function and training method of the biceps?

The biceps brachii (Musculus biceps brachii) is located on the front of the upper arm, and the entire muscle is spindle-shaped. The biceps brachii has long and short biceps, hence the name. The long head of the biceps brachii originates from the supraglenoid tuberosity of the scapula, and the short head originates from the coracoid process of the scapula. The long and short heads merge into a muscle belly in the middle of the humerus, descend to the lower end of the humerus, and the integrated tendon ends at the radial tuberosity and the fascia aponeurosis of the forearm.

During near fixation, the biceps brachii flexes and externally rotates the forearm at the elbow joint and flexes the upper arm at the shoulder joint. During far fixation, the biceps brachii brings the upper arm closer to the forearm. Electromyographic observation shows that the biceps brachii only has obvious electromyographic activity when the forearm is externally rotated with the palm facing forward and the elbow flexed. However, when the forearm is rotated inward, even when the palm is turned sideways to the body or the elbow is bent behind the body, there is little or no potential activity in the biceps brachii. This is also one of the main reasons why biceps exercises basically make the palms hold the equipment forward, located in the superficial layer of the anterior muscles of the upper arm. Function: Flexes the shoulder, elbow and supinates the forearm.

1. High training volume

When it comes to biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps are a small part and that no more than 9 sets can be performed at a time. In fact, even if you do 20 sets you can't "shock" it, you're just "tickle" it. An efficient shock training requires at least 20 sets, and all 20 sets must be formal sets, and each set must be done to exhaustion.

2. Superset Training Rules

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 in each set.

2. Do not use the superset training principle for barbell curls. Because this compound exercise requires strong energy and adequate recovery.

Everyone is clear about the function of the biceps, but there are many questions about the exercise methods. As long as you are clear about your goals when exercising, you can choose the exercise method that suits you. There are many ways to train the biceps, and the exercises are not complicated. You can complete them as long as you follow the steps. If you persist in exercising, your biceps can form muscles and your arm strength can also be greater. It is a method of exercise suitable for the general public.