The biceps (thigh biceps) is located on the side of the thigh. Any novice amateur athlete will not pay significant attention to these muscles, and rightly so. At the first stages, there is no need to fill your program with isolated exercises, because first you need to give the body basic proportions. This article will bring much more benefit to people engaged in the hall for several years. So, hip biceps - how to pump up efficiently, how many sets and reps to do, how to do? Read on.
Features and Specifics
The hip biceps are located on the lateral side of the thigh. In turn, they have an individual structure - they consist of two heads: long and short. The first originates from the sciatic tubercle (flat tendon), while the second is located on the lower thigh. Combining together, they form a long, narrow tendon that fastens with the fibula. The biceps of the hips perform several functions at once: hip extension and flexion of the lower leg. In the event that the knee joint is in a fixed position, this muscle group, together with the buttocks, extends the body.
Training Recommendations
Do not forget that we also swing the biceps of the thigh when we perform such basic exercises as deadlift and squats with a barbell. This is a very effective way to pump not only back muscles. Legs and hands in this case receive a considerable share of the load. In general, when answering the question of how to pump your hip biceps , you can talk about two types of training:
- Torso with weight.
- Bending the knees.
There can be no talk about which approach is better. It is best to create a program so that both methods are involved and in no way interfere with each other. For example, in the first week to perform slopes, in the second - bending of the legs. And in this way, alternate exercises so that the muscles do not get used to the uniform load. Thus, the program should contain the following elements: squats, deadlift and some kind of isolating exercise.
Basic exercises work perfectly for the biceps of the hips, giving them the required load. You should know that squats can be performed both with a barbell and with dumbbells, with a narrow or wide setting of the legs. Choose a method of execution that does not cause discomfort and fully loads the leg muscles. But do not underestimate the power of isolating exercises, such as bending the legs in the simulator or hyperextension. In order to effectively hammer the hip biceps on hyperextension, you need to move the fulcrum slightly lower - from the pelvis to the quadriceps. The number of repetitions in one approach should be about 12-15 times. The number of approaches varies from 3 to 5. Also, do not forget about the warm-up before performing basic and isolating exercises. Thus, guided by the above information, you can effectively pump up the biceps of the hips, whether you are a man or a woman. These exercises are suitable for representatives of any gender and can be included in the training process.