What causes biceps pain?

Many men usually choose to go to the gym to work out and build up good muscles, which is not only handsome but also good for health. However, some people will experience biceps pain when working out. Generally, there are many reasons for this phenomenon. It may be caused by careless use of the hands during training, or it may be caused by other reasons. The following specifically introduces the causes of biceps pain.

What to do if your biceps are uncomfortable

Negative recovery

Passive recovery refers to general rest, sleep, etc. During sleep, the inhibition process of the central nervous system, especially the cerebral cortex, is dominant, the synthesis process of energy substances is also dominant, some metabolic products in the body are either utilized or eliminated, fatigue is eliminated, and muscle recovery and growth occur during sleep. Therefore, it is necessary to have enough sleep time after equipment fitness training, especially for adolescents in their growth spurt.

Active recovery

Active recovery refers to recovery by changing the content of activities, such as post-exercise cool-down activities, physical and mechanical relaxation and massage, appropriate supplementation of protein and vitamins, psychological relaxation, etc.

The reason why active recovery measures can play a restorative role is that when switching to new activities, the excitement of the cerebral cortical center can induce the strengthening of the surrounding inhibition process, deepen the inhibition of the already fatigued center, accelerate the synthesis of energy substances, and promote the elimination of lactic acid.

In addition, taking a hot shower after exercise is also a good idea. It not only has a calming effect on the cardiovascular system and central nervous system (brain), but also promotes blood circulation, keeps the skin clean, eliminates waste from the body, eliminates muscle tension, relieves soreness, and speeds up the body's recovery.

In our daily training, we should also pay attention to strengthening nutrition. Protein, vitamins, carbohydrates, etc. are essential, especially during the muscle recovery stage. It is also very necessary to do some muscle relief exercises after normal exercise.

What causes biceps pain?

When fixed in close position, the biceps brachii flexes and externally rotates the forearm at the elbow joint, and flexes the upper arm at the shoulder joint. When fixed in far position, the biceps brachii brings the upper arm closer to the forearm. Electromyographic observation shows that the biceps brachii has obvious electromyographic activity when the forearm is externally rotated so that the palm faces forward and the elbow is flexed. When the forearm is internally rotated, even if the palm faces the side of the body or the back of the body and the elbow is flexed, the potential activity of the biceps brachii is very small or there is no potential activity. This is also one of the main principles of biceps brachii exercises, which basically hold the instrument with the palm facing forward, and is located in the superficial layer of the anterior muscles of the upper arm.

Function: Flexes the shoulder, elbow and supinates the forearm. When it comes to biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps are a small part and that no more than 9 sets can be performed at a time. In fact, even if you do 20 sets you can't "shock" it, you're just "tickle" it. An efficient shock training requires at least 20 sets, and all 20 sets must be formal sets, and each set must be done to exhaustion. To get the best results from the curl, you should maintain control of the weight during the extension phase of the movement and lower it at a slower speed. Uncontrolled rapid lowering not only reduces the training effect, but also increases the risk of biceps injury and even leads to elbow myofasciitis.