The biceps brachii is located on the front of the upper arm. The whole muscle is spindle-shaped. Of course, the biceps brachii also has many functions, and when we finish fitness Finally, it is important to stretch the biceps. So, what does a biceps stretch look like? Let me show you how to stretch the biceps. Let’s take a look!
Biceps stretching (62 muscle stretching tutorials, teach you how to stretch the biceps)
Action 1
Stretch out one arm, straighten the arm and lift it forward from both sides of the body until the arm is on a horizontal plane with the shoulder, with the palm facing up. With the other hand, hold the outstretched palm in reverse and hold it downwards. You will feel a significant stretch in the biceps.
Action 2
Find a flat object, or a stretching frame, with your back to the stretching frame, stretch out the arm you want to stretch the biceps, with the palm of your hand facing Press down on a flat surface, lean your body slightly forward, and then slowly squat down, so that your biceps will feel an obvious stretch.
Action 3
The arms hang naturally at the side of the body, and the palms of the hands are fixed forward on a stable weight. Move your body forward and stay for 10 to 20 seconds when you feel your biceps are fully stretched.
Action 4
Stand with your back to a door frame or a long pole, and raise one arm to shoulder height. Turn your shoulders inward and hold the doorframe with your thumbs down. Exhale. Try to keep your biceps pointing upward.
Action 5
Stand up your chest and retract your abdomen, relax your shoulders naturally, face your palms toward the ceiling, and lift your arms back until you feel a stretch on the front of your upper arm (biceps) .
The benefits of stretching the biceps(Biceps stretching course allows you to quickly learn how to stretch the biceps Biceps)
1. Stretching can enhance the quality of training and is a strong guarantee for the progress of the training plan.
2.The device stimulates the sensory nerves that control the biceps brachii and converts them through the nerve conduction in the anterior horn of the spinal cord, excitating the biceps brachii motor neurons. Stretching exercises can relieve muscle tension or excitement.
3. Stretching exercises can improve the stiffness and tightness of the biceps through specific movements, exercise the stretching ability of muscles and tendons, increase muscle elasticity, and facilitate the reserve of more elastic potential energy during exercise. .
4. Stretching before exercise can make tendons more flexible because it increases body temperature and increases joint range of motion, thereby avoiding joint, ligament and muscle damage. And stretched muscles can withstand stress better than unstretched muscles.
National team rehabilitation trainer explains: 62 muscle stretches
Lesson 1: Scalenes, platysma
Lesson 2: Scapular levitation Muscle, sternocleidomastoid
Lesson 3: Splenius capitis, splenius cervix, suboccipital muscles
Lesson 4: Middle and upper trapezius, rhomboids
Lesson 5: Deltoid, supraspinatus
Lesson 6: Infraspinatus, teres minor, subscapularis
Lesson 7: Latissimus dorsi, teres major , pectoralis minor, pectoralis major
Lesson 8: iliocostalis, longissimus, spinalis, quadratus lumborum
Lesson 9: multifidus, rotators, abdominal muscles Internal oblique, external oblique, rectus abdominis
Lesson 10: psoas major, iliacus, quadriceps
Lesson 11: gluteus maximus, gluteus medius , gluteus minimus, piriformis
Lesson 12: Serratus anterior, intertransverse process, interspinalis
Lesson 13: Hamstring, popliteus
Lesson 14: Gastrocnemius, soleus, flexor digitorum longus, flexor pollicis longus
Lesson 15: Tibialis anterior, extensor digitorum longus, extensor pollicis longus, peroneus longus, peroneus brevis Muscles
Lesson 16: Biceps Brachii, Triceps Brachii
Lesson 17: Wrist Flexor Muscle Group, Wrist Extensor Muscle Group
Lesson 18: Rotation Anterior and supinator muscles
Lesson 19: Pectineus, adductor magnus, adductor longus, adductor brevis, gracilis