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greater appeal, on which abound among the most peculiar and strange legends about how
recruit distinct parts with different tasks or various positions assumed by the elbow.
Have you ever wondered what changes in 'training the biceps between performing a classic curl standing
an incline curls?
a Preacher curls?
The first thing we need to know about the biceps does not concern the arm but concerns the scapula because what people forget the biceps is just the scapula as it is a bi-articular muscle, or both with regard to the ' the elbow joint but especially also the shoulder joint.
originates at the level of the scapula with both the heads which are inserted in the forearm.
This insertion determine origin-hand movements on two joints:
elbow flexion of shoulder flexion. The
Capolungo of the biceps tendon, which is divided over the head of the glenoid joint, allows to give compactness and adequacy of the humeral head within the cavity of the scapula, causing the Capolungo the biceps to be considered in all the effects of one of the rotator cuff muscles.
is thanks to the shoulder flexion that we can modulate the exercises and vary the 'muscle activation of this muscle.
If we had not the long head of the biceps, for example when we do the bench press we will definitely hurt his shoulder which he risks leaving the scapular glenoid.
The synergistic muscles when the train biceps are mainly two:
1) brachial muscle that lies beneath the biceps and is a monoarticular muscle
2) brachioradialis muscle to the forearm level .
In that seek maximum hypertrophy should train them both because it is the brachial biceps contribute to the volume of the arm and therefore should train them optimally both.
Finally, it should be remembered that the biceps is a muscle that supine, which carries the palm of the hand towards us.
When we do a hammer curl prediligeremo tension brachioradial
If supiniamo, the lines of force will be to the benefit of our biceps
Let us see in practice in the equipment room as these anatomical knowledge They result in the exercises.
1) CURL WITH EXTENDED SHOULDER WITH BENCH 60 DEGREES:
This is the position in which the biceps is placed in maximum elongation departing and is also the mode in which it raises less based on the experiences in weight room. This
this is due to the fact that, according to the voltage diagram -length a muscle when part by a maximum elongation is not able to express the optimal force.
2) CURL WITH FLESSA SHOULDER (SPIDER CURL):
In this position the biceps you go to find the maximum shortening and when it reaches the maximum elbow flexion, ie reaching the maximum shortening, always according to the voltage-length diagram, the muscle is able to develop a smaller force.
3) CURL SHOULDER IN NEUTRAL POSITION:
run that starts biceps nor too Longato nor too tanned and thus ensures optimum power situation.
A further study in the literature to the Moon in 2013 sought to investigate what degree of better shoulder flexion exercise to seek to activate the biceps muscle.
Arriving at the conclusion that the best activation occurs when the shoulder is flexed about 75 degrees and it would seem from the fact that with the shoulder flexed excessively there is still a greater shortening of the biceps muscle which then reduces its activation.
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