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

In this article, we'll 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 are the rotational movements of the limbs, 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 of a number of important problems that arise in the human body in the process of movement. Those data that were obtained as a result of the research, are of great help 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 certain action. It is necessary to lower the hand 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 movement of the thumb is done 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 of the brush and, therefore, the forearm that are called "pronation."

Now you need to change the position of the brush from the one in which the palm was on the bottom, and rotate it in the opposite direction so that the palm is 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 muscular groups - the insteps and the pronators are responsible.

Lower limbs are their pronation and supination

Pronation and supination of the lower limb of a person is an important component of this concept, and if the example of the upper limbs is more or less clear, then the lower one raises a question. Pronation of the foot - what is it? Since everything is clear on the example of the brush, I encounter some difficulty with the foot in terms of presentation. But in fact, everything is simple.

Pronation of the foot is just a rotational movement of the foot 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 extremities 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 a mobile stop.

Summarizing, we can say about the 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 pronouns and insteps are very important muscles, then everyone should know about their existence, from a beginner to an experienced athlete. As practice shows, rotational muscles participate 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 the muscles of the forearm is almost 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 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 instep arresters and pronators 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 is it possible to develop pronators and insteps? 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. The lifting of a dumbbell with supination, also referred to as a 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.

For best results, try to keep your elbows still while approaching. 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 a 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 shorten, and involuntary pronation of the shoulder occurs. All this sometimes leads to the fact that the 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

Summing up, it can be stressed that pronation and supination are rotational movements, which are 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.