Fitness Coach Course: Arm Muscle Groups Section 1

　　The personal fitness trainer is here to introduce to you "Part 1 of Arm Muscle Group Exercise Methods"

　　Division of upper arm muscles:

　　The upper arm muscles wrap around the humerus and are divided into two groups: anterior and posterior. Anterior group: biceps brachii, coracobrachialis, brachialis. Posterior group: triceps brachii, anconeus muscles.

　　Biceps brachii and its origin and insertion points:

　　Location: On the front of the upper arm. It has two heads, long and short.

　　Starting point: The long head originates from the supraglenoid tubercle of the scapula with the long key, and the short head originates from the coracoid process of the scapula.

　　Insertion point: The tendon inserts on the radial tuberosity, and the aponeurosis inserts on the forearm fascia.

　　Biceps exercises

　　1. Standing barbell curl:

　　Target muscle: biceps.

　　Synergistic muscles: brachialis, brachioradialis, forearm muscles.

　　Starting position: Stand naturally, palms forward, hands shoulder-width apart, and throughout the movement, both upper arms always stick to

　　At your sides, the barbell hangs in front of your legs.

　　Action process: Inhale, use the elbow joint as the fulcrum, and lift the barbell upwards from the front of the legs to the chest in an arc shape. After reaching the "peak contraction" position, pause briefly. Then, exhale and slowly return to the starting position with the tension of the biceps.

　　Action essentials: Always keep the upper arms fixed at the sides of the body, and only the forearms can move. Do not contact the shoulders at the highest point, and do not contact the thighs at the lowest point, so that the biceps always maintain a certain tension. Do not hold the barbell too tightly, otherwise it will cause tension in the forearm muscles. The wrist and forearm should be kept on the same plane and must not bend inward or outward. Once the wrist is buckled inward during curling, the force points will be distributed to the forearm muscles, affecting the effect of the exercise. Don't rock your body back and forth. Distributing the force to your waist will also affect the effect of the exercise.

　　Breathing method: Inhale when lifting up and exhale when lowering.

　　2. Seated dumbbell one-arm curl:

　　Target muscle: biceps.

　　Synergistic muscles: brachialis, brachioradialis, forearm muscles.

　　Starting position: Sit on a bench, legs apart, upper body slightly forward, hold a dumbbell in one hand and hang down on the inside of one leg, bend the other arm naturally at the elbow, and rest the palm or elbow on one thigh.

　　Action process: Inhale, use the elbow joint as the fulcrum, and bend the forearms upward from the front of the legs. After reaching the "peak contraction" position, pause briefly.

　　Then, exhale and slowly return to the starting position with the tension of the biceps.

　　Action essentials: Always keep the upper arms fixed at the sides of the body, and only the forearms can move. Do not contact the shoulders at the highest point, and do not contact the thighs at the lowest point, so that the biceps always maintain a certain tension. Do not hold the barbell too tightly, otherwise it will cause tension in the forearm muscles. The wrist and forearm should be kept on the same plane and must not bend inward or outward. Once the wrist is buckled inward during curling, the force points will be distributed to the forearm muscles, affecting the effect of the exercise.

　　Breathing method: Inhale when exerting force and exhale when restoring.

　　3. Seated arm barbell curl:

　　Target muscle: biceps.

　　Synergistic muscles: brachialis, brachioradialis, forearm muscles.

　　Starting position: Sit on a fixed stool, lean your upper body slightly forward, put your arms straight on the inclined board, so that your armpits are stuck on the upper edge of the inclined board, your fists are forward, and your hands hold dumbbells shoulder-width apart.

　　Action process: Inhale, use the elbow joint as the axis with both arms, and bend the dumbbell with biceps forcefully to near the clavicle, and do "peak contraction".

　　Pause for 2-3 seconds, exhale, and slowly return to the starting position using the tension of the biceps.

　　Action essentials: Keep the upper arm motionless when bending the forearm and raising it, and slowly and fully straighten the arm when extending it. When doing this movement, due to the restriction of the inclined board, it is impossible to borrow the strength of other parts of the body, so the training effect on the biceps is significant.

　　Breathing method: Inhale when exerting force and exhale when restoring.

　　Seated arm dumbbell one-arm curl:

　　When performing this training, single-arm dumbbell exercises are more targeted, can focus the mind, and fully stimulate the biceps.