Every athlete dreams of big hands, but few people know about their structure. But knowledge of the anatomical features of the hands is the key to success. A large amount of work is assigned to the muscles of the arms. In bodybuilding, the main load falls on the arms: with them the athlete raises and lowers the burden, flexes and unbends, removes and spreads. It is necessary to have an idea of this muscle group in order to know which area is involved during the performance of certain exercises.
For many, such articles of an anatomical nature are boring and uninteresting, however, their study is extremely important. Based on fundamental theoretical knowledge, the selection of exercises and the preparation of a training plan will be chosen rationally and thoughtfully, which in turn will bring the most effective training results.
Anatomical atlas of hands
The muscles of the arms have a very large number of dissimilar muscles that a person needs for daily functioning in everyday life. Some help to lift heavy bags, others - to drink tea, and still others - to change clothes. The work of the muscles can be explained by their division into shoulder (flexors, extensors) and forearm.
From the point of view of occurrence, all muscles are divided into superficial ones, which are clearly visible in a relief athlete (biceps, triceps, deltas, brachyradialis) and deep ones, those that lie very deeply and their structure can only be studied in theory.
Major arm muscles
Biceps is the biceps muscle of the upper arm, connected to the elbow joint by ligaments and tendons. Consists of two muscle heads: short (large muscle and short tendon) and long (small muscle). Both originate on the scapula, only in different places, in the middle of the shoulder are combined, and below they are connected to the circular elevation of the forearm bone.
People who regularly do hard physical work and athletes who are actively involved in the gym always have well developed biceps. After all, the main function of the biceps muscle is to raise and bend the arms. Turning the palms inward and moving them up makes the biceps work like an instep support for the forearm. The triceps consists of three muscle heads, which in a developed state form a horseshoe shape:
- Lateral (external) head. It runs down the back of the arm from the humerus to the olecranon and makes up the outside of the upper arm.
- Medial (middle) head originates from the back of the humerus and attaches to the elbow.
- Long (inner) head begins in the region of the humerus and descends down to the olecranon, partially covered by two other heads.
The triceps muscle of the arm is responsible for abducting the shoulder from the body, extending the elbow joint (helps to straighten the arm) and bringing the arms to the torso. The triceps ligament of all three bundles can be short (the muscle is more massive) or long (the triceps looks short and peaked). These are the features of the genetics of each person individually and cannot be changed in any way. The muscles of the forearm consist of two muscle groups: anterior (flexors), posterior (extensors and instep supports).
The largest muscles in this area are the brachialis, brachyradialis, the cranioid muscle, and the long radial flexor of the wrist.
In order to maximize the involvement of the target muscles in the work, it is necessary to have an idea of which joints and bones are involved, and what work is assigned to them. Three important joints in the front of the arm affect biceps training: the shoulder, which is crossed by the long head of the biceps; elbow, involved in flexion of the elbow joint when lifting the biceps, as well as in rotation and rotation of the arms; the wrist, which is responsible for changing the position of the forearms and is involved in pronation / supination. These are three key joints that work in triceps training. The shoulder joint is used when lifting the arms, the elbow joint when extending the arms from behind the head.
Why is it necessary to swing your arms?
There is no need to do an increased emphasis on hand training, but you should not forget about them, referring to involvement in other exercises. The training plan was designed so that all parts of the body develop harmoniously. The muscles of the upper extremities must be trained in a complex, if only because:
- Women prefer men with muscular, strong arms. They are looking for reliable protection and support in them in any situation.
- Beautiful arm muscles indicate a good athletic form, which is not a shame to show in the summer on the beach.
- The girls' pumped-up arms will completely refute the stereotype of unshakable sagging under the arms.
- Girls with strong forearms feel more confident in everyday life, easily coping with heavy bags or carrying a child.
- Strong arms are the ability to defend against an unpredictable situation.
In order for training to be productive, you need to know what exercises this or that muscle is being worked on.
For working out the biceps, exercises such as lifting dumbbells while standing and sitting, lifting the barbell for biceps while standing, lifting dumbbells and barbells through Scott's bench are suitable. In order for the load to be accentuated on the long head of the biceps, the athlete only needs to apply without turning the hand according to the "hammer" principle.
To pump the triceps hard, you need to use the following exercises: extension of the arms from behind the head, press the bar with a narrow grip, French press standing and lying, push-up from the bench, push-up from the floor and the uneven bars with a narrow grip, extension of the arms on the block. dumbbell curls, biceps curls, and wrist curls.
The muscles of the upper extremities are not constrained in movement, so you can experiment with a variety of exercises.
For more information on muscle structure, see here:
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