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Biceps
Biceps brachii is a two-headed muscle located anterior to the humerus. The long head of the muscle originates from the supraglenoid cavity of the scapula while the short head originates from the cubital fossa. The two heads insert distally on the radial tuberosity. They also insert into the fascia of the forearm.
Gastrocnemius muscle
The gastrocnemius muscle is a two-headed muscle. The medial head originates from the epicondyles and posterior surface of medial condyles of the femur while the later head originates from the lateral surface of epicondyles and lateral condyles of the femur. The two heads come together to insert in the tuber of the calcaneus. The primary functions of the muscle are flexing the stifle joints and extending the hock joints.
Exercise for Biceps
Chin-up
Hold the bars of the machine with palms facing towards them. The grip should be narrow compared to the shoulder width (Hicks, 2020). Pull the body up until the head is above the bars. Slowly lower the body down to the starting position. Repeat exercise. Exercise also affects the posterior deltoids, teres major, and latissimus dorsi muscles. In this exercise, a person holds the bars of the machine with their palms facing towards them. Ensure the grip is narrow in relation to the shoulder width. They then pull themselves up until their heads reach above the bars. They then slowly lower themselves down until they reach the starting position. The exercise is then repeated.
Reverse curl straight bar
The barbell is gripped (overhand grip) at the shoulder joint. Flex the elbows using the forearms to rotate the barbell upwards (Hicks, 2020). Rotate the barbell until the palms face out. Barbell to be in line with your shoulder. Then it is brought down slowly. In a standing position, the barbell is held (overhand grip) at the shoulder joint. The elbows are then flexed only by the forearms to rotate the barbell upwards. The barbell is rotated until the palms face out and the barbell should be in line with your shoulder. Lower down the barbell and repeat the exercise.
Elevated pike push-up
Feet placed on a chair or bench. Walk your hands forward to be in a horizontal raised position. Lower the body slowly until the head reaches slightly above the floor. Push yourself back up. It also exercises the serratus anterior and triceps muscles. The exercise requires a chair or a bench. The hands are then placed on the floor and the body is raised into a horizontal position so that the butt is directed straight up. To perform the exercise, the body is lowered slowly until the head is slightly above the floor. Then one pulls themselves up. The stomach should be tight during the whole exercise.
Gastrocnemius exercises
Jump rope
Each hand holds the handles of a jump rope. Spin the rope while jumping it. Shoulders should be lowered during the exercise. The quadriceps muscles are also exercised. Jump rope is a good strengthening exercise for gastrocnemius. To perform it, the handles of the jump rope are held on both hands. Then jumps are made as one spins the rope over the head and under oneself. Always keep the core engaged and ensure the shoulders are lowered.
Dumbbell jump squat
Hold one dumbbell using both hands. Stand tall with the feet shoulder-width apart. Push hips back to lower body down until thighs are parallel with the ground squatting position. Straighten legs and jump off the ground. Land softly with bent knees. The quadriceps muscles are also targeted. The exercise uses one dumbbell. It is held across using both hands. One stands tall while ensuring the feet are shoulder-width apart. The hips are then pushed back until the thighs come to a parallel position in relation to the ground. Usually, one is in a squatting position. In an explosive movement, the legs are straightened and one jumps off the ground and then lands softly in a bent knee position. The exercise is then repeated.
Farmers walk on toes
Dumbbell held on both hands. The feet are at hip-width apart. Shoulders are held down and the core is kept engaged. Lift heels. Walk on the toes. The exercise also targets the soleus muscle. Dumbbells are held on each hand and ensure the feet are at hip-width apart. The shoulders should be held down and core engaged. The heels are then lifted so that one stands on toes. Then walk on your toes for a specific period or a set number of steps.
Biceps stretch
Standing biceps stretch
Hands interlaced at the base of the spine. Straighten arms and ensure palms face down. Raise arm as high as possible. Maintain arms in that position for 1 minute. Repeat exercise 2 or 3 times. Hands are interlaced at the base of the spine on ones back. The arms are then straightened while the palms are turned to face downwards. The arms are then raised backward as high as possible and then maintained in the highest position for about 1 minute. The exercise is then repeated two more times.
Gastrocnemius stretch
Straight leg calf stretch against the wall
Stand an arms distance away from a wall. Step one foot back while slightly bending the front legs knee forward. Lean forward and push the hands against the wall. Press the back heel down for a deep stretch. During the press, ensure the leg is straight. Switch legs and repeat the stretch. To perform the stretch, one stands in front of a wall at an arms distance. With one leg they make one step backward and then bend the knee of the other leg slightly forward. One then leans forward and puts their hands on the wall. Then press the back heel down while ensuring the leg is in a straight position. Switch the positions of the legs and then repeat the stretch for the other leg.
References
Cronkleton, E. (2019). 6 biceps stretches to add to your workout. Healthline. Web.
Hicks, R. (2020). 10 best bicep exercise to build muscle. MensHealth. Web.
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