We all know that it is good to do some stretching before and after fitness. Of course, doing so can reduce the rate of physical injuries. The biceps brachii is located on the front of the upper arm. The whole muscle is spindle-shaped, and stretching the biceps brachii is particular. So, what are the best biceps stretches? Let’s take a look at how to stretch the biceps!
Biceps stretching (62 muscle stretching courses, 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.
What are the benefits of stretching the biceps(biceps stretching teaching, let you stretch better 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 to excite 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 musclesFlesh can withstand stress better than unstretched muscle.
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