Arm, especially biceps brachii muscle group is an important criterion to judge whether a person's muscles are developed, which is often the first muscle group we need to improve. In addition to this simple aesthetic value, biceps brachii also plays a role in flexing the forearm.
Besides the function of forearm flexor, biceps brachii is the most powerful part of all supinators. We use the strength of biceps brachii to send the spoon to our mouth.
The secret of biceps brachii brawniness
In order to quickly increase the brawniness of the arm, you need to understand that the biceps brachii muscle group is not single, but also includes two other important muscle groups:
1. Brachial muscle, located below biceps brachii, is the second muscle group of biceps brachii. Brachial muscles may even grow into muscles as strong as biceps brachii! However, this phenomenon is relatively rare. This is good news for us, because it is easy to bring a few centimeters of arm muscle growth through special brachial muscle training. In the training of brachial muscle, it is more difficult to make it taut and get proper stimulation during the training process. Moreover, the brachialis muscle is not a muscle group that we often use in our daily life. How to get used to the body is also a very important issue.
2. The brachioradialis muscle is technically closer to the brachioradialis muscle. Will directly increase the brawniness of the arm. If the brachioradialis muscle is missing, you can still have strong arms, but you can't bring shocking visual impact. Even if the arm circumference of 1 cm will not be increased, the strong brachioradialis muscle will give people a certain visual impact effect. Only when these three muscle groups develop in harmony can your biceps muscle group be really strong.
Effects of different grip methods on biceps brachii strength
There are three main types of grips:
1. Opposite grip: the thumb position is higher. Under this grip, the flexion force of the arm reaches the maximum. The biceps brachii muscle group has not fully released its own strength, and the brachialis radialis and biceps brachii are the main sources of strength here.
2. reverse grip: the little finger is inward and the thumb is outward. This is the ideal grip for training biceps brachii.
3. Forehand grip: the thumb bypasses the other four fingers and the little finger faces outwards. At this time, the flexion strength of the arm reaches the minimum, which is the best grip strength for training the brachioradialis muscle, and the biceps brachii hardly participates in exertion.
The following is a demonstration of dumbbell semi-bending lift under three grip methods:
1, biceps brachii is dominant.
2. The training intensity of brachioradialis muscle is high.
3. Brachial muscles and biceps brachii are the main training objects.
Different grip methods have different effects on the training effect. Let's analyze it for everyone and see which one you are suitable for.
1. reverse grip: the muscle fibers attached to the humerus above the brachioradialis muscle are relatively relaxed. At this time, the brachioradialis muscle strength is the lowest.
2. Forehand grip: the muscle fibers above the brachioradialis muscle are tightened hard. Due to the uneven stress on the muscles, the strength of the brachioradialis muscle is still relatively low.
3. Opposite grip: Because the muscles are evenly stressed, the strength of brachioradialis muscle reaches the highest value.
Contrary to the special situation of biceps brachii and radial brachialis, different grip methods have no effect on the strength of brachialis.
Through understanding, I believe that I will use different grip methods flexibly in training, determine my own goals more, and have more confidence in arm training. In fact, in addition to persistent training, muscle training also lies in mastering the principles and understanding how to train to get the maximum training effect. This kind of training is the most effective.
Of course, having strong arms will undoubtedly increase your figure, strength and self-confidence by hundreds of times, so skill and perseverance are very important.