The term biceps is a bit improper because usually it is used generically to indicate the arm muscles responsible for the various movements of flexion. Use only the term biceps is not enough because, in reality, there are the biceps brachii (which is actually in the arm) and the biceps surae (which is in the leg). Colloquially the term biceps, it is customary to indicate all the flexor muscles of the arm that is :
- The brachial biceps muscle that acts on two joints, the shoulder and the elbow. Its function is to flex the forearm on the arm and rotate the palm of your hand on the outside.
- The brachialis muscle, which is located underneath the biceps brachii. Unlike the latter does not fit on the radio, but ulna and allows better distribution of the two bones of the effort of bending.
- The brachioradialis muscle, muscle laterally inserted on the humerus that operates mainly in bending the arm to the hand pronated.
The importance of the flexors of the arm.
The flexor muscles of the arm are obviously very important in sports that involve the upper limbs, for example, gymnastics, tennis, rock climbing and so on a lack of tone of these muscles (why not used in your favorite sports, such as running) can put us in a crisis in the life of every day when you have to face as efforts to lift the weights. If you are not using the flexors of the arm in the sport practiced, it makes sense a slight activity affects of this district to maintain a good tone that is set to decline not only with the lack of use, but also with age.
The best exercises for the hip flexors.
To train the hip flexors, the optimal exercise is the practice of bending with dumbbells. Depending on whether you want to train the biceps brachii or brachialis muscle or the brachioradialis muscle, is sufficient to change the hand position (supine or prone). The exercise can be practiced :
- Seated, with the incline bench at 50-60 degrees.
- Standing, feet firmly on the ground and his legs wide apart and slightly bent so you do not lock your knees.
You can train one arm at a time or alternating movements from arm to arm holding the dumbbell with both hands. We should not help with other movements, for example, rotate the torso in an effort to help keep the shoulders or forward curved. The changes, to be effective on these muscles should be performed slowly. I do not even need to tighten the hand, there are training the hip flexors of the fingers, but those of the arm!
You can train your biceps at home, if the purpose is not to increase muscle mass, the weight of the dumbbells can be limited, and you can replace them with weights in the shape of dumbbells (fixed weight) easily purchased in specialty stores or in some supermarkets.
For women who do not play sports that involve the hip flexors of the arms, it is likely that these muscles are underdeveloped and for some subjects are sufficient weight to one or two kilograms to go into crisis. You should not overdo it with too strong a solicitation kg because of the biceps brachii, inserting the latter in the shoulder, can lead to tendon or joint problems at this point, one of the most sensitive areas of our body.
