Contents
It’s time for the first full-fledged article from a series of mini-atlas exercises, containing exercises for a specific part of the body. In this article, we will discuss exercises that engage the arms, namely the muscles responsible for bending the forearm at the elbow joint. This part of the body / muscle group is commonly referred to as the biceps.
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However, this is not entirely true because beyond the biceps (from Latin musculus biceps brachii, that is, the biceps muscle of the shoulder) when bending the forearm to in the elbow joint, two other muscles are also working (making a throwing movement), a namely the brachiocephalic muscle, as well as the brachial muscle. If we stand at attention, the muscles mentioned above can be found after the inside of the arms.
Why exercise your arms?
Many women can ask themselves the question is why should I exercise my arms? It is certainly not the body part it is on appearance depends primarily on the fair sex. Even if your goal is to improve the appearance of the abdomen, thighs or buttocks, or to reduce unnecessary adipose tissue, it is worth including engaging exercises in training all parts of the body, including the arms. Not only will it avoid the different kind of functional disorders, but also help to be more efficient and faster reduction of unnecessary fat.
Exercise with elastic band
- Attach the elastic band at half its length at the level of the chest. Stand slightly astride facing the tape. Straighten your arms in front of you and grasp the ends of the tape with your hands flexible. Straighten your back, pull your shoulder blades together, bend your legs a little knees.
- Bending the forearms at the joints elbows, bring your hands with the weight toward your shoulders. In the final In the phase of movement, slightly twist your forearms so that your fingers are pointing for face. Exhale while bending your forearms at the elbows.
- Come back slowly to the starting position without lowering the arms to full extension at the joints elbows. In the initial phase of straightening your forearms, inhale.
Exercise with dumbbells I
- Sit on a straight bench or chair, rest your feet on the ground. Grasp dumbbells with both hands so that the dorsal the palm of the hand points outward. Place your arms alongside your body and stiffen your wrists. Straighten your back, pull your shoulder blades together, look in front of you myself.
- Bending the forearms at the joints at the elbows, lift the dumbbells towards the shoulders without changing it the position of the wrists. At the time of bending the forearms at the elbows breathe out.
- Slowly return to the starting position without lowering the shoulders to full extension at the elbows. In the initial In the forearm extension phase, inhale.
Exercise with dumbbells II
- Stand up straight and keep your feet apart 30 cm wide. Grab the dumbbells with both hands and put your elbows on the sides torso keeping the forearms slightly bent. Arrange your forearms so that they are they are slightly tilted to the sides from the body.
- Raise the dumbbells (both simultaneously) by bending the forearms at the elbows. Make a move in towards the shoulder to the maximum flexion. Keep your palms facing away at all times backs (palms) to the floor. While bending forearms breathe out.
- Without letting go of your hand with Use the dumbbells to fully extend and return to the starting position. Inhale do in the initial phase of lowering the arm.
Other articles in this series:
Exercise Atlas – introduction and warm-up
Exercise Atlas – arms (triceps)
Exercise Atlas – Back
Exercise Atlas – Chest
Abdominal exercise atlas
Exercise Atlas – Shoulders
Atlas of exercises – buttocks
Exercise Atlas – Thighs
Calf Exercise Atlas
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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