BicepsThe term biceps refers, in its most general sense, to something that has two extremes or two heads. The concept is often used in the field of anatomy to name a muscle pair which, at its upper end, has two inserts or sectors.

The biceps brachii muscle It is located in the arm, covering the brachialis anterior and coracobrachialis muscles. In its upper sector it presents a long portion (which descends through the humerus) and a short portion (originated by a tendon which it shares with the coracobrachialis muscle).

The biceps brachii, vascularized by the bicipital arteries, is innervated by a branch of the musculocutaneous nerve. East muscle It enables the arm to move, allowing – along with other muscles – the flexion of the elbow.

In other words, the biceps brachii extends from the upper part of the radio up to the shoulder blade. When contracted, it allows the forearm to bend over the arm.

It is common for people perform specific physical exercises for the development of the biceps due to their ability to hypertrophy. The repetition of certain movements and the weight lifting cause the biceps to increase in size.

The biceps femoris muscle, on the other hand, it is located on the thigh. Also know as crural biceps, is located in the posteroexternal region of this part of the leg and it has a short head (femoral) and a long head (ischial).

When the hamstring contracts, it causes the leg to bend over the thigh. In set with the semitendinosus and semimembranosus muscles make up the group known as hamstring muscles.

People who work their bodies to tone them and get the best condition Possibly they use this term on a daily basis, since working the biceps is one of the most important goals of their exercises. Although there are a large number of different routines that fit all needs and allow you to achieve different goals, one of the common points is the use of dumbbells.

Through the use of dumbbells, which some call simply dumbbells, it is possible to work the lower, outer and inner biceps. One of the most common exercises is to flex your biceps alternately, and the basic steps are as follows:

Biceps* hold a weight in each hand, palms facing forward;

* raise one of the dumbbells by flexing the elbow, pause briefly, and then bring the arm back to its standing position. repose, so that the dumbbell descends;

* repeat until reaching the number that we have proposed and then do the same with the other arm.

There is another exercise, which proposes alternating bicep curls; Although it is very similar to the previous one, it is important to know its steps in detail:

* the initial posture is almost the same, although the palms of the hands should point towards each other;

* we raise a dumbbell to the height of the shoulders, we make a brief pause and then lower it, at the same time that we begin to raise the other;

* we must avoid any movement of the trunk that can “help” the arms to lighten the load.

The next exercise is a natural evolution of the latter, and is called inside bicep curls. The initial posture is identical to the previous one, for which the first difference is seen in the lifting movement, since in this case we must flex both arms simultaneously, make them reach shoulder height, let them rest briefly and extend them to return to rest, before repeating several times. In all cases it is important not to lift an excessive load or continue to work the muscles when we feel exhausted.