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Hoe accentueer ik de korte kop van mijn biceps?


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boogie

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Die ligt namelijk achter aangezien ik niet al te veel massa op mn biceps heb, alleen wel een flinke punt van heb ik jou daar :)

Bij voorbaat dank.
 

3XL

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Oefeningen die de lange kop verkorten accentueren de korte kop (en brachiallis)

Verders zou ik dit verhaal eens doorlezen

"
The biceps brachii (bi'seps bra'ki-i)

The biceps is a biarticular or two-joint muscle. Simply meaning it is made of the shoulder and elbow joints. The biceps is considered to be the strongest of all the elbow flexors, especially in the supinated (palm up) position. With the palms in pronation (down) position, the effectiveness of the biceps is greatly diminished because of the disadvantageous pull of the muscle in this pronated position. In any case, pronated or supinated the same muscles are used to flex the arm.

While the biceps is only one muscle, it is made up of two distinct heads-- the long head and the short head. The long head originates at the supraglenoid tubercle which is located just under the collar bone and close to the shoulder joint. It inserts or attaches to the radius (small bone or top of the forearm) just about one inch below the elbow joint. The short head originates at the coracoid process of the scapula, which is just over the shoulder joint. It inserts at the same location as the as the long head. The biceps are responsible for flexion of the elbow joint, supination of the forearm, and weak flexion of the shoulder joint.

Even though the two heads of the biceps are one muscle they both seem to have specific functions in flexion. Brown et al. (1993) using surface electromyograms (EMG) recorded from the long and short heads of biceps brachii, found that the long head produced more EMG activity at the beginning phase of the lift when the muscle was at it's longest. Furthermore, it was found that the short head seemed to produce the most EMG activity at the top phase of the lift when the muscle was at it's shortest. While both heads are used to complete a full range of flexion, partial movements may be used either at the top or bottom of the lift to further stress the two heads of the biceps.

Now, because both the long head and the short head originate at the shoulder, rotation of the shoulder joint must have some effect on bicep training. So by changing the grip from wide to narrow we should be able to target different heads of the biceps. Right? Well, we already know that the long head works best when it is fully stretched. So obviously by rotating the shoulder laterally, the long head is streched even more. Brown (1993) and Kapandji (1982) both agreed that when the shoulder is laterally rotated, activation of the long head of the bicep is indeed increased. Furthermore, the same researchers added that when the shoulder is rotated medially, activation of the short head of the bicep increased. This simply means that a wider grip will hit the long head and a narrow grip will hit the short head."
 

boogie

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wowie! dat is handige informatie 3! Dankjewel :)

3 puntjes:

1. Dus bijv. een preacher curl met smalle grip, en een halve beweging (dus zeker niet helemaal naar beneden gaan) is dan een voorbeeld van een ideale oefening? Is dat een juiste constatering?

2. Wat is de invloed van een ezbar op de belasting (afgezien van de smallere grip dan t.o.v. van greep op schouderwijdte bijv.)? Geldt eigenlijk voor zowel triceps als biceps deze vraag. Of is het mss handiger om daar een aparte thread over te starten?

3. Heb je ook zo'n tekstje voor de triceps? Daar wil ik namelijk met name de laterale kop een opdonder van jewelste geven.

bij voorbaat dank :)
 

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