miércoles, 8 de junio de 2016


Upgrade your biceps with this explosive exercise.

Three important points you have to remember: keep upright for maximum tension on the biceps, not let your elbows are ahead in the final position, and have always wrists straight torso, not up or down.


* Stand with parallel width apart and feet shoulder, fingers pointing out. Grasp one too separated to shoulder width grip and extended supine with arms on the front of the thighs bar.

* Take air and hold fast while you ride the weight by bending your elbows.

* Keep your elbows in place sides as you go up the bar. Hands should be in line with the forearms.

* Go up the weight at moderate speed, stop for a moment in the final position and expelling the air near the top.

* Get off the bar controllably to the starting point, stop a few centimeters before full extension, and then Repeat as often as necessary.

* Keep your torso upright throughout the movement.


* Make use a supine to effectively develop the biceps and the brachial grip. The overhand grip greatly reduces the involvement of the biceps and brachial veers.

* Keep your body straight, especially the torso. If redondes echáis shoulders or back while running, you reduciréis tension on the biceps, and there may be predisposed to spinal injuries.

* To maximize the tension on the biceps and the brachial, keep your elbows at your sides at all times. Allow your elbows to move forward during the bending movement creates relaxation in the upper part of the muscle, which reduces stress and makes the exercise easier.

* Do not use excessive weights, or have to use your hips to help. This results in decrease in muscle tension and increase the potential for injury. Work with a weight that allows you to exercise strictly to produce the best results. If poundages are excessive, you can not take advantage of the full range of motion, not extend entirely arms


In the push-up, the brachial biceps and brachial receive support brachioradialis and pronator teres. The biceps is the largest of those muscles and is the mass of the front of the arm. It has two sections, short head and long head, crossing the two joints of the shoulders and elbows.

The brachial biceps is located below near the elbow. He works hard in elbow flexion whatever grip used. The brachioradialis, located on the outer surface of outer side of the forearm, creates the rounded contour of the forearm from the elbow to the thumb. Pronator teres comes into play only when the resistance is big enough. Obliquely crosses the elbow and is covered in part by the brachioradialis.


In bending the elbow joint, the arm is static and forearm moves in an arc toward the arm. The axis is in the elbow joint.


This exercise is critical for bodybuilders seeking to develop the biceps and other elbow flexors. The biceps muscle is perhaps the most widely used in routine poses.

In sports, the triceps is usually more crucial, although the biceps has some key roles and is very important to balance the development of the triceps and maintain a strong and efficient joint elbow. B Biceps and other elbow flexors are widely used in all flip s actions as dominated and up and pull the body mass.

Wrestlers, practitioners of martial arts and rugby players need this muscle for his actions to grab, squeeze and pull an opponent. The actions are also important when we knock on the ground in racquet sports, especially golf, tennis and basketball, lifting a weight to your chest and carrying heavy packages in front of the body.

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