Training Of Biceps

Calhan High School gymnasium in Calhan, Colorado
A gymnasium, also known as a gym, is an open air or covered location for gymnastics, athletics, and gymnastic services. The word is derived from the ancient Greek gymnasium.[1] They are commonly found in athletic and fitness centers, and as activity and learning spaces in educational institutions. "Gym" is also slang for "fitness center", which is often an indoor facility.

Training Of Biceps:

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The Preacher curl, also known as the Scott Curl, is a popular exercise for biceps

The biceps can be strengthened using weight and resistance training. Examples of well known biceps exercises are the chin-up and biceps curl.

To isolate the biceps brachii in elbow flexion, place the shoulder in hyperextension.

The split between the short head (front) and the long head (back) of the biceps muscle, resulted from special trainings

In training the biceps brachii, it is important to distinguish between the long head and the short head of the biceps. The long head is the outer portion of the muscle. The short head is the inner portion of the muscle.

There is much debate over the best biceps workouts for targeting each of these heads.

The first theory for targeting is based on the proximity of the arms in relation to the body. It is said that when the elbows are pulled back behind the body, this targets the long head more. To target the short head, the elbows should be in front of the body.

The second theory uses grip placement and angle as the primary factor in targeting each head. For instance, to target the long head when using dumbbells or cables, the grip should be semi-supinated (hammer) grip where the palms face each other. If using a barbell (EZ grip or straight), the grip should be inside of shoulder width. To target the short head when using dumbbells or cables, grip should be supinated, where the palms are facing up completely. If using a barbell (EZ grip or straight), grip should be outside of shoulder width.[29]

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