The body building became very popular in the USSR in the eighties of the last century. Then many people learned about such athletes as Arnold Schwarzenegger, Johnny O. Jackson, Valery Bogdanovich, Stanislav Polyakov, etc. Having chosen these people as standards of courage and beauty once, modern bodybuilders began to seek for obtaining similar results, diligently pumping up bicepses, tricepses and other muscles of the body.
Bicepses and tricepses: location and appointment
The location of the biceps or biceps of the shoulder is the internal surface of the humeral bone. There are humeral muscles. The triceps is located on dorsal area of the humeral bone and occupies one third of its surface. Well developed triceps, being the three-headed muscle, can have the size twice bigger the biceps. Being considered as antagonistic muscles, the triceps works as the razgibatel, and the biceps as the sgibatel of the hand. Generalizing these data, one may say, that the biceps and the triceps is called by groups of extensor muscles and flexor muscles of hands.
Exercises for the training of bicepses and tricepses
Good study and increase in volumes of bicepses and tricepses are promoted by power exercises with dumbbells and the post. Occupations on the horizontal bar and bars are also possible.
To train the biceps, it is possible to use the following exercises. Exercise No. 1: Put legs shoulder width apart. The undergrip take the post. Bend the post towards shoulders, perform this exercise slowly, monitoring breath. The quantity of raisings and weight of the post are defined individually depending on your weight and level of fitness. It is the best of all for beginners to begin with similar exercises (the alternate raising of hands to the trunk) with dumbbells weighing 5-8 kg. Exercise No. 2: Reach the home position, namely – hung on the horizontal bar. Vary the grip of hands from narrow to wide (as it is convenient to you) palms to yourself. If desired it is possible to attach burdening to the belt in front, but it is better for beginners not to do it. Be tightened as it is possible above, returning to the home position. Quantity of vypolneniye for beginners – 10-15. For the training of the three-headed muscle it is possible to perform the following exercises: Exercise No. 1: Lay down on the bench, take the post the narrow grip from above. Carry out arm movements up-down, serially. The weight of the post and the number of repetitions will depend on individual parameters: goals, level of fitness, your weight, etc. Exercise No. 2: Jump on bars and keep on them on straight arms. Bend and unbend hands in elbows, straight legs, are perpendicular to the floor. Try not to be shaken, perform exercise purely. For a start try to make 10-15 repetitions. Exercise No. 3: Execute push-ups from the floor. You watch that the back and legs were straight lines, work only hands and the case. Vary number of push-ups depending on the physical capacities. For good study of tricepses it is necessary to execute several approaches (2-3) to 30 push-ups in everyone. There is also the set of other exercises on study of two-headed and three-headed muscles. In particular – exercises on the special exercise machine of Scott, bending of one hand with the dumbbell, the post press the reverse grip and many others. It is necessary to choose the most suitable technique for the training, proceeding from accounting of your physical training, the state of health, age. To you your coach will help to make the most optimal variant of the lesson schedule and dispensing of loadings.