Pronation and supination are ... Pronation and supination of the forearm, hand, foot

In this article, we will talk about concepts such as pronation and supination. Consider the principles of their action and their role in sports.

Acquaintance with the concept

From the point of view of anatomy, pronation and supination -These are the rotational movements of the extremities, controlled by groups of muscles of a special purpose. A study of the work of muscle groups of the human body such a science as biomechanics, which appeared relatively recently - in the 70s of the last century.

This medical area is engaged in the study ofa number of the most important problems that arise in the human body in the process of movement. The data that were obtained as a result of the research, render tremendous assistance to athletes and patients with impaired motor function.

Rotation of upper limbs

In order to be clear about what is at stake,you can learn everything on a specific action. It is necessary to lower the arm and bend it at the elbow joint, fixing the brush so that the thumb of the palm looks up, and all the remaining fingers - forward. Now rotate the brush in such a way that the thumb is moved inward and downward. In this case, the entire brush will gradually change its position from vertical to horizontal, and its inner side (palm) will be lower. It is these manipulations with the brush and, therefore, the forearm that are called "pronation."

Now you need to change the position of the brush,in which the palm was located from the bottom, and rotate it in the opposite direction so that the palm ended up at the top. These rotational movements of the hand and forearm are called "supination."

From this we conclude that pronation and supination are opposite in the direction of movement, for which the special purpose muscle groups - the insteps and pronators - are responsible.

Lower limbs are their pronation and supination

Pronation and supination of the lower limb of a personis an important component of this concept, and if the example of the upper extremities is more or less clear, then the lower one raises a question. Pronation of the foot - what is it? Since it's all clear with the brush example, I'm having some difficulties with the foot in terms of presentation. But in fact, everything is simple.

Pronation of the foot is just a rotationalthe movement of the foot is inward, and, to be more precise, its property is turned outward. In this case, the lower extremities and their rotation, pronation, supination perform the main function, which is to evenly distribute the weight and reduce the load.

The simplest example of pronation of the lower limbs- this is the deflection of the foot when walking or running. Pronation and supination of the foot is necessary, since without it a person loses the ability to move. This is the mechanism that makes the stop mobile.

Summing up, one can say about pronation of the foot, that this is just a necessary process of human biomechanics.

Role of rotation in sport

Now consider the role of these concepts in sports. Pronation and supination is a movement performed by small muscular formations about which many athletes do not know. How important are these little muscles in the process of building our body and achieving sports results? Do I need to pay attention to them during training? Answer: Of course, yes!

Since the pronators and insteps are veryimportant muscles, then everyone must know about their existence, from a beginner to an experienced athlete. As practice shows, rotational muscles are involved in a variety of movements. Hence, the whole complex of muscles responsible for supination and pronation, occupies an important place in the daily life of a person and plays a big role in achieving sports results.

Rotatory muscles are a vivid example of muscle-antagonists. They have a close relationship, although they serve to fulfill the opposite functions. It is known that the instep supports are stronger than the muscle-pronators.

Harmonious development of forearm muscles practicallyIt is impossible to achieve without insteps and brushes, which will be well developed. This part of the body requires a lot of effort and is difficult to work out by the zone. Famous bodybuilders always try to include in their training program exercises that involve rotational musculature, as they effectively strengthen and develop it.

Emphasis on the development of insteps and promoters is made by athletes representing such sports as rock climbing, armwrestling, vorkout and many others, where the rotation of the hands is used.

Exercise for the development of insteps

How can it be possible to develop pronators andarch support? For this, there are many exercises. As an example, we will take such an exercise as lifting dumbbells with supination. So, how do you do it?

First, let's clarify a few points. Lifting a dumbbell with supination, also referred to as bicep lifting with supination, is an auxiliary exercise for injecting the biceps. It is this that includes the insteps (the muscles that rotate the brush outwards) during the lifting of the dumbbell. With supination, a strong contraction of the biceps and synergist muscles occurs, which increases the effectiveness of this exercise, compared with others.

Why do we use only dumbbells? Because only with their use we can maximize the brush. Pronation and supination of the forearm in this exercise, with proper and qualitative execution of it, will give a good impetus to the development of the necessary strength indicators.

How do you perform the exercise?

1. It is necessary to sit on a bench, and taking a dumbbell in each hand, take the starting position. In this case, the palm should be turned inward.
2. Take a deep breath and start lifting one of the dumbbells, and at the moment when the forearm is parallel to the floor, you need to start supination - turning the brush outward.
3. While the dumbbell reaches the top point, you need to take a short pause and return to the starting position by unfolding the brush back.
4. Repeat the same with a dumbbell in the other hand.

To achieve the best result, trykeep your elbows at rest during the approach. When the elbows deviate from the body, the load shifts from the bicep. You should rotate the brush only when the elbow is at right angles. Otherwise, it can lead to a traumatic load on the shoulder joint. And also do not use cheating.

Pronation and supination of the brush are extremely important moments, allowing to use this exercise in a high-quality and maximum effective way to achieve the necessary results.

Shoulder rotation

In addition to the rotation of the muscles of the forearm and biceps,an important role in everyday life and sports is played by pronation and supination of the shoulder. Why is it worth paying more attention to the shoulder and its pronators? Because such muscle groups as the large thoracic and the broadest, which are among the largest muscles of our body, serve as pronators of the shoulder, and it is these muscles that try to "pump up" everything.

With increasing strength and volume, muscles are shortened,and there is an involuntary pronation of the shoulder. All this sometimes leads to the fact that pumped athletes hands diverge in the sides, and this gives them a very funny look. To prevent this from happening, it is necessary to pay considerable attention to the shoulder arch supports. These are such muscles as the subacute, small round and posterior part of the delta.

Conclusion

Summarizing, it can be stressed that pronation andsupination is a rotational movement that is controlled by special muscle groups, called insteps and pronators. These muscles are antagonists, interconnected, but performing opposite functions. Rotatory muscles play a big role in the daily life of a person and are of great importance for athletes, and therefore, they must be trained.