Pronation and supination is... Pronation and supination of the forearm, wrist, foot

In this article we will discuss how such concepts as pronation and supination. Consider the principles of their action and role in sport.

Introduction

From the point of view of the anatomy of pronation and supination – a rotational motion of the limb controlled by the muscle groups for special purposes. And examines the work of the muscle groups of the human body science such as biomechanics, which appeared relatively recently - in the 70-ies of the last century.

This medical field deals with the study of several crucial problems that arise in the human body in motion. The data that were obtained in the survey are of great assistance to athletes and patients with impaired motor function.

The rotation of the upper extremity

In order to understand what was going on, you can study on a specific action. Need to lower the arm and bend it at the elbow, fixing the brush so that the thumb of the palm looked upwards, and all the remaining fingers – forward. Now, produce the rotary motion of the brush so that the thumb movement was performed towards the inside and down. The entire brush will gradually change its position from vertical to horizontal, and the inner side (palm) would be at the bottom. Data manipulation with a brush and, therefore, the forearm are called "pronation".

Should Now change the position of the brushes from the one in which the palm is facing down, and rotate it in the opposite direction so that in the end palm was at the top. These rotational movements of the hand and forearm are called "supination".

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From this we conclude that pronation and supination – this is opposite to the direction of motion, which are responsible for muscle group of a special purpose – foot support and predatory.

The Lower extremity of their pronation and supination

Pronation and supination of the lower extremity of man is the cornerstones of this concept, and if the example of the upper limbs is more or less clear, then lower the question. Pronation of the foot - what is it? As the example of the brush is clear, then with the foot, there are some difficulties in terms of performance. But really it's simple.

Pronation of the foot – only rotational movement of the foot inside, or to be more precise - of its properties to turn out. In this case, the lower limb and their rotation, pronation, supination as a major function, which is to evenly distribute the weight and reduce render load.

The simplest example of a pronation of the lower extremities – is the deflection of the foot during walking or running. Pronation and supination of the foot is necessary because without it a person loses the ability to move. This is the mechanism that makes the foot cell.

To summarize, we can say about pronation of the foot, that is just a necessary process of biomechanics.

The Role of rotation in sport

Now consider the role of these concepts in the sport. Pronation and supination-the movement that runs small in size and muscular formations, which many athletes don't know. How important are these small muscles in the process of building our bodies and enhance their athletic performance? Do I need to pay attention to them during training? Answer: of course, Yes!

As predatory and arch supports are a very important muscles, and know of their existence to everyone from the novice to the experienced athlete. As practice shows, in many of the movements involved rotational muscles. So, the entire complex of muscles responsible for supination and Michaud, occupies an important place in everyday life and plays a big role in the achievement of sports results.

Rotational muscles are a Prime example of the antagonist muscles. They have a close relationship, although it can be used to perform opposite functions. It is known that arch supports stronger muscles-pronation.

Harmonious development of the muscles of the forearm are almost impossible to achieve without arch supports and pronation brushes that are well developed. This part of the body requires a lot of effort and is difficult for study area. Famous bodybuilders always try to include in your exercise program is exercises that involve the rotational muscles, as they effectively strengthen and develop it.

Focus on the development of arch supports and pronation athletes representing sports such as rock climbing, arm wrestling, workout and many others that use the rotation of the hands.

Exercise for the development of the arch

How is it possible to develop predatory and arch supports? There are a lot of exercises. As an example, we'll take this exercise as lifting dumbbells with supination. So, how does it perform?

First clarify a few things. Lifting a dumbbell with supination, also called the rise of the biceps with supination, – it is an auxiliary exercise to pump the biceps. It includes the work of arch supports (muscles, rotating the brush outwards) while lifting a dumbbell. When supination is a strong contraction of the biceps and synergist muscles, which increases the effectiveness of this exercise compared to others.

Why we use only dumbbells? Because only with their use we are able to maximize brush. Pronation and supination of the forearm in this exercise, with proper and quality implementation of it will give a good impetus to developing the required strength.

How does exercise?

1. You Must sit down on a bench and taking in each hand a dumbbell, to take original position. In this hands need to draw inward.
2. Take a deep breath and begin to lift one of the dumbbells, and at the moment when the forearm is parallel to the floor, you need to start the supination-turn the brush out.
3. While the dumbbell reaches the top point, you need to make a small pause and return to starting position, turning the brush back.
4. Repeat the same with the dumbbell in the other hand.

For best results, try still to keep the elbows during the approach. When the deviation of the elbows from the body, there is a shift of load from the biceps. You should make a turn of the brush just at the moment when the elbow is at a right angle. Otherwise it can lead to traumatic stress on the shoulder joint. And also, don't use the cheating.

Pronation and supination of the brush is extremely important points efficient and maximize the use of this exercise to achieve the desired results.

Shoulder Rotation

In Addition to the rotation of the forearm muscles and biceps, an important role in everyday life and sport plays a pronation and supination of the shoulder. Why you should pay more attention to the shoulder and his pronator? Because such muscle groups like the pectoralis major and latissimus, which are among the largest muscles in our body are prostorami shoulder, and it is these muscles try “pump”.

When you increase the strength and volume of muscle are shortened, and there is involuntary pronation of the shoulder. All this sometimes leads to the fact that the pumped up athletes hands diverge in hand, and this gives them a very funny look. To avoid this, you need to pay for training a lot of attention to the arch of the shoulder. These are muscles like the infraspinatus, small round, and the rear part of the Delta.

Conclusion

Summing up, it should be noted that pronation and supination – rotational motion, which are controlled by special muscles, called a foot support and pronature. This muscle-antagonists, which are interrelated, but perform opposite functions. Rotational muscles play a big role in everyday life and are of great importance for athletes, and hence to train them is a must.