What is the biceps muscle

Biceps muscle

The biceps brachii muscle is known as the biceps. It is a muscle located in the front of the arm, and it consists of two heads; The short head and the long head, and it is one of the three muscles located in the front of the arm, which are: the brachialis, the coracobrachialis muscle, and the biceps. The pi muscle receives its own nerve nutrition through the Musculocutaneous Nerve. Despite the relatively small size of this muscle; However, it receives great attention, especially in gyms, along with the chest muscles, the deltoid muscle, or the triangular muscle . ^[1]

The biceps muscle is connected to the bones of the arm by means of connective tissue called tendons. The tendons that connect the biceps to the shoulder joint in two places are called the proximal biceps tendons, while the tendon that connects the biceps to the bones of the forearm is called the distal biceps tendon. ^[2]

Exercises to strengthen the biceps

There are many exercises that can be done to strengthen the biceps muscle, and the arm muscles in general and increase their size, and below we will mention some of these exercises: ^[3]

• Lifting weights: This exercise can be practiced using several methods. Including iron weights, or what is known as dumbbells , and iron , or using a machine. And the person has to choose the weight that he can carry, and repeat from 8 to 12 times in a row, and if the person uses one of these two methods, he must make sure to keep his elbows stable on his sides, and if he finds that he has to move his elbows, he must reduce the weight he carries to To be able to perform the exercise in the correct way.
• Hand gripper : This tool helps to strengthen the hands and forearms, and it is not recommended to use it only for wrestlers and athletes; Rather, it is advised to use it to strengthen the muscles of the hands for daily activities.
• Push-up: One of the best exercises you can do is push-up. It helps to move the upper muscles, and the basic muscles, in addition to it helps to increase the metabolic rate. ^[4]

Cases that affect the biceps muscle

The biceps muscle may be exposed from time to time to injuries, or various conditions due to several factors, and in the following we mention some of them: ^[2]

• Biceps muscle strain: Exhaustion and muscle tension occurs as a result of excessive stretching or a rupture of the muscles or tendons, and this results in some symptoms such as pain and swelling.
• Rupture of the muscle near the biceps muscle: This occurs when one of the tendons of the biceps muscle located in the shoulder away from the bone is torn, and from the resulting symptoms; Sudden pain in the shoulder, and a unilateral bulging or bulge in the biceps.
• Tendinitis: This is due to repeated use of the biceps, or because of problems in the shoulder. Among the main symptoms resulting from this condition: Shoulder and biceps pain.
• Biceps contracture: where the biceps muscle remains contracted forever, with a bend or curvature of the elbow, and this condition may occur after a severe stroke .

Treatment of conditions affecting the biceps muscle

There are several procedures that can be used in the event of infection in any of the previous cases, and in the following we mention some of them: ^[2]

• Treatment by applying the principle of (PRICE): where each letter of this word symbolizes a specific step for dealing with muscle injury cases. It is as follows:
  • Protecting.
  • Resting.
  • Ice mode.
  • Compression; By placing an elastic bandage on the site of the injury.
  • Lift (Elevation); It is an appropriate treatment in most cases affecting the biceps.
• Use of pain relievers: Over-the- counter pain relievers can help relieve mild pain in the biceps, while severe pain may require prescription analgesics.
• Physiotherapy: it is a program of exercises that are practiced under the supervision of a physiotherapist. These exercises will help improve and heal some biceps injuries.
• Surgery: Surgery may be helpful in cases of severe injuries. Like biceps muscle inflammation or in the case of a tendon rupture.

General advice

It is recommended for people who want to build their muscles such as the biceps and triceps muscle to get rid of the excess fats in their bodies first; Which means that they have to eat properly in addition to exercising, and in the following we will mention some of the tips for that: ^[5]

• Eat healthy foods: by eating large amounts of vegetables and fruits within a person's diet , in addition to eating whole-grain carbohydrates .
• Eating free or low-fat meat: This can be done by getting rid of chicken skin, choosing lean meat, in addition to eating fish two to three times a week.
• Choose low-fat or fat-free dairy products.
• Maintaining body moisture: by drinking enough water and energy-free drinks.
• Using liquid fats for cooking: such as olive oil instead of solid fats such as butter.
• Stay away from light meals calorie high such as cookies, potato chips fried, and cakes.

References

1. ↑ "Biceps Brachii" , http://anatomyzone.com , Retrieved 14-12-2017. Edited.
2. ^ ^{A b t} " the Picture Of The Biceps" , the www.webmd.com , 26-2-2017, Retrieved 14-12-2017. Edited.
3. ↑ "Strength Training: Building Arm Muscles" , www.webmd.com , 8-12-2009, Retrieved 14-12-2017. Edited.
4. ↑ “The Best Exercises for Arthritis in the Shoulders” , www.healthline.com , 2-10-2017, Retrieved 14-12-2017. Edited.
5. ↑ "Build Better Biceps and Triceps" , www.everydayhealth.com , 12-29-2019, Retrieved 14-12-2017. Edited.