Where is the biceps? How to practice the biceps

Some people still know how to practice biceps, and there are some movements, and the training effects of these movements are different. I believe some people still know how to practice biceps. So, where is the biceps? How to practice biceps? Let’s learn about biceps together!

Where is the biceps? The biceps are located on the front side of the upper arm, and the whole muscle is stumbled. The biceps have long and short biceps, so it is called. The biceps belongs to the four limbs among the three major muscle groups of skeletal muscle. The long head starts from the trochord on the scapula, and the short head starts from the coracoid process of the scapula. The long and short biceps converge in the middle of the humerus to form the muscle abdomen. Go down to the lower end of the humerus, and integrate the tendon to end at the radial trochondrosis and forearm aponeurosis.

How to practice biceps

　　1. Push-ups

　　1. Push-ups

　　Push-ups are an action we often do, but at the same time this action is also a very effective action for us to exercise the biceps on the arms. At the beginning, we support our hands on the ground, and at this time, only the toes and our hands touch the ground. Then we bend the elbow and let the body lean down and keep it parallel to the ground. The body always keeps a straight line, then lift the arm up slightly to make the body move away from the ground, and then start the downward movement again, complete the push-ups, with 30 movements It is a group, and multiple groups can be performed every day.

2. Backhand narrow grip pull-ups

The biggest difference between reverse grip pull-ups and pull-ups is the direction of the palm. The reverse grip here requires the back of the hand to face forward. Also, choose a horizontal bar. The height of the horizontal bar is not required. If you are high, you can straighten your legs, and if you are low, you can bend your legs and cross your legs. Control it with the contraction force of the biceps and back muscles, slowly bend your arms, raise your body's center of gravity, so that the biceps and back muscles are in the peak contraction position, stay for a few seconds, then control it with the tension force of the biceps and back muscles, straighten your arms, and slowly restore it to the starting position, repeat this until exhaustion.

　　3. Plank support

　　At the beginning, we touched the ground with our hands, elbows and toes, so that our bodies could be kept on the ground and parallel to the ground. Pay attention to tightening the hips, and the waist and abdomen should not be sunken downwards. Keep this action to maintain for more than 30 seconds. This action can exercise the muscles of our body, and at the same time it is very effective in training our arm muscles, and it can also test our endurance.

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