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Subscribe to new videos: https://www.youtube.com/channel/UCXMAF_21Xkn9UC4ilewHrCQ ✔ Biceps Anatomy ✔ The most effective exercise for biceps ✔ The position of the elbows ✔ The value capture ✔ Biceps and impact force ✔ The volume of arms ✔ The anatomy and function of the triceps ✔ The isolated study of individual beams ✔ triceps shape and genetics ✔ Load Progression 1. Biceps Anatomy Biceps or biceps - this is a large, well visible muscle on the front of the shoulder. According to its structure has two heads. The long head of the biceps, is located on the outside, is a part of the muscle that creates a silhouette of the biceps, this is the biggest part of it. Short head creates a volume of the inner surface, which is closer to the body. The main function of the biceps - bending arm at the elbow, so that almost all the exercises for biceps consist of the movement. 2. The most effective exercise for biceps Researchers from the Federal University of Rio de Janeiro in Brazil compared the most popular exercises for the biceps: | lifting dumbbells for biceps standing, lifting dumbbells for biceps sitting on an incline bench, and lifting dumbbells on the "bench Scott," to ascertain the most effective for muscle hypertrophy. The data for all the exercises you can see on the screen. Results electromyography showed that the rise of the biceps to the "Bench Scott" was the most ineffective exercise. Firstly, in this exercise, the shortest range of motion. Secondly, on the "bench Scott" biceps receives less stress during the last third bending amplitude and the amplitude of the first third extension arm movement that is a negative phase. When lifting dumbbells for biceps standing, and sitting on an incline bench, the load is distributed evenly over the entire range of motion, making them the most effective exercises for developing strength and muscle hypertrophy. Lifting dumbbells for biceps standing on the research results in the amount of indicators is most effective. 3. The position of the elbows In training the biceps is to distinguish between the long and the short head of the biceps. Isolate the work of one of them is not possible, but that what the head works to a greater extent depends on the position of the elbow. The rise of the biceps with breeding elbows forward. When you draw your elbows forward, shoulder muscle work a little more, and the biceps a little smaller than in the case of classic lifting on a biceps reverse grip. This situation strongly affects the inside of the biceps and bottom, ie, a short head. This is what happens in most simulators and bench Scott. The rise of the biceps with a laid back elbows. Bends elbows back (for example, carrying out lifting on biceps on an incline bench), you are effectively working on the outer part of the biceps, ie long head. Internal head and shoulder muscles are biceps included in the work to a lesser extent. 4. The value of the grip Position brushes (pronation and supination) plays an important role in determining the working muscles, it will biceps or forearm muscles. Therefore, when training biceps you need to think not only about how to do the exercises, but also on how to properly hold the projectile. Reverse grip or classic, is an ideal option for working out biceps. Hands in supination. Neutral grip. If you want to work on the biceps actively worked brachioradialis muscle, the ideal would be a neutral grip. Hands in a position of pronation. Straight grip (fingers away from you). In this case, most of the work performed brachioradialis muscles. Hands in a position of pronation. Biceps almost do not participate! 5. Shot Power Biceps does not affect the force of impact. It only affects the speed of flexion and extension of the hand, and the rate of fatigue from this movement. The force of impact, we provide a tendon, triceps, latissimus dorsi and the correct stroke technique. 6. The volume of the hands. Biceps forms only part of the volume of the hands. A large share, and it is about 2 \ 3 the volume of the hands produces triceps.   This also can be attributed brachialis, which is not part of the biceps, but can greatly affect its shape. He is also involved in flexing the hand, but is deep in the biceps. If you increase it to the amount it will contribute to the expulsion of the biceps, due to what will increase the volume of the hands. 7. The anatomy and function of the triceps Triceps - triceps and shoulder muscles, is located on the back of the humerus and produces extension of the elbow. It consists of three heads - the long, lateral and medial. Its main function is the extension arm at the elbow; long head also acts on the shoulder joint, participating in bringing the arm to the body.