Biceps Training: The Secret You Don't Know

What are the secrets about biceps? How to apply these secrets to training?

　The following paragraph will explain a lot of useless anatomy and actinology knowledge. Some of them may not be used in training, but perhaps there will be other inspiration for you

　　1. Anatomy of biceps

　　Commonly known as biceps, its full name is biceps brachii. Its structure is not simple. In fact, it has two heads. You can see the Marc above Fitt, his biceps are indeed vaguely divided into two strands

　　The anatomical diagram is as follows. The outer side is the long head (marked green), and the inner side is the short head. In addition to the different lengths, the proximal attachment points are also different, so there are some differences in function.

　　The proximal tendon of the long head bypasses the humeral head and attaches to the supraglenoid tubercle of the scapula.

　　The proximal end of the short head is the coracoid process connected to the scapula,

　　The distal ends of both heads are attached to the radial tuberosity and the biceps aponeurosis surrounding the forearm.

　　The muscles are a bit too trivial, we just need to know With these differences, it is feasible to try to train long and short heads isolated,

　　Social muscles! It is very important to achieve the best muscle hypertrophy from isolated muscles.

　　2. Function of biceps

　　The most well-known function of biceps is elbow flexion, as shown in the figure below

　　The other function is also very important, but few people know about ───Supination of the forearm, as shown in the figure below, supination, simply put it in making the palm facing up

　　In addition to 1. flexion of the elbow 2. The forearm is rotated, and fewer people know about these three functions (although this is not its main function)

　　Because the starting point of the biceps spans the shoulder joint, the biceps can also perform shoulder joint movements, including: 3. Flexion, 4. Abduction, 5. Horizotal adduction (horizotal adduction)

　　↑Shoulder flexion (flexion, long head and short head are involved)

　　↑Shoulder abduction (long head)

　　↑Shoulder abduction (long head)

　　↑Shoulder horizontal adduction (horizontal The flexion of the shoulder joint is something that can be done by both long and short heads. Abduction is exclusive to the long head (related to the direction of the long head), and horizontal adduction is exclusive to the short head (related to the starting point and end point of the short head)

　　In addition, electromyography (EMG, Electromyography) shows that the long head has a relatively large activity in the early stage of elbow flexion (when hand straight), and then becomes shorter as the muscle contracts, and the activity decreases. The short head is more active in the later stage (when bent to the vertex).

　　　Long head is strong                                                                                                                                                                                                                                 Short head strong

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