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Double biceps strain of standing is a stretching technique that allows quick and easy to stretch your biceps. To complete the exercise, do not need special skills, control specialist, or any tools. The depth of the biceps strain depends on the tone of the chest and shoulders. If you are stiff in the chest-shoulder muscles can use dual-purpose exercise.

Muscles stretched in the stretching techniques are:

Target muscles
Two-headed muscle armpits - Biceps brachii.

Other stretched muscles
Front shoulder heads - Deltoid anterior
Long pectoral muscles, upper and lower heads - Pectoralis major, both heads

Options

According to the position of the body
Stretching in the upright standing position with hands concluded: this option allows for quick basic stretching;
Stretching from the upright posture without the conclusion of arms: The arms are stretched back and slightly apart, palms link back with stretched fingers perpendicular to the floor. It is more difficult to learn for beginners option because there are no restrictive control. Here the risk of stretching is lower, but the chance to confuse technology, leading to no real effect is much higher than the previous one;
Stretching in a position of leaning forward: a suitable technique for advanced stretching due to lower resistance, which have a chest-shoulder muscle when bent (hunched) position. The successful expansion of the forward slope is preceded by taking position in the upright posture.

Method of execution

Technique of stretching upright posture
Stand up and hold your hands behind your back: Put your hand in hand and cross your fingers.
Rotate the wrists inwards and downwards, with palms turn toward the floor.
Stretch your arms and hold 15-20 seconds.

Relevance

Double biceps strain of standing is a technique you can apply with success in bodybuilding / fitness workout for your biceps. Use the technique at the beginning immediately after heating to prepare your muscles for work. If the entire additional bio-mechanical stress to greater incentives for over-recovery, then use the stretching between sets of last clearance (inflation) in an exercise program for biceps. This will increase the tear in an already toning muscles.

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