In this article we will talk about concepts such as pronation and supination. Consider the principles of their action and role in sport.
Familiarization with the concept
From the point of view of anatomy, pronation and supination are rotational movements of limbs, controlled by special muscle groups. A science such as biomechanics, which appeared relatively recently - in the 70s of the last century, is studying the work of the muscle groups of the human body.
This medical direction is studying a number of major problems that arise in the human body in the process of movement. The data that were obtained as a result of the research, provide great assistance to athletes and patients with impaired motor function.
Upper limb rotation
In order to make it clear what is at stake, you can study everything in a specific action. It is necessary to lower the arm and bend it in the elbow joint, while fixing the hand so that the thumb of the palm looks up, and all the remaining fingers go forward. Now rotate the brush so that the thumb moves 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 at the bottom. It is these manipulations with the brush and, consequently, the forearm that are called "pronation".
Now you should change the position of the brush from the one in which the palm was below, and rotate it in the opposite direction so that in the end the palm is up. 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 special-purpose muscle groups - arch support and pronators are responsible.
Lower limbs 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 question arises with the lower ones. Pronation of the foot - what is it? Since everything is clear with the brush as an example, there are some difficulties with the foot in terms of presentation. But in fact, everything is simple.
The pronation of the foot is just a rotational movement of the foot inward, and to be more precise, its property is to turn outward. In this case, the lower limbs and their rotation, pronation, supination perform the main function, which is to evenly distribute 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 the foot mobile.
Summing up, we can say about pronation of the foot, that this is simply a necessary process of human biomechanics.
The role of rotation in sports
Now consider the role of these concepts in sports. Pronation and supination is a movement performed by small-sized muscle formations, which many athletes are not aware of. How important are these small muscles in building our body and achieving athletic performance? Do I need to pay attention to them during training? Answer: of course, yes!
Since pronators and arch supports are very important muscles, everyone should know about their existence, from a beginner to an experienced athlete. As practice shows, rotational muscles take part in many movements. This means that the entire complex of muscles responsible for supination and pronation occupies a crucial place in a person’s daily life and plays a significant role in achieving sports results.
Rotational muscles are a prime example of antagonist muscles. They have a close relationship, although they serve to perform opposite functions. Supporters are known to be stronger than pronator muscles.
Harmonious development of the muscles of the forearm is almost impossible to achieve without arch support and pronators of the hands, 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 exercises in their training program that use the rotational muscles, as it is they who effectively strengthen and develop it.
The emphasis on the development of arch supports and pronators is made by athletes representing such sports as rock climbing, arm wrestling, workout and many others where arm rotations are used.
Exercise for the development of arch support
How can pronators and arch supports be developed? There are many exercises for this. As an example, we take an exercise such as lifting dumbbells with supination. So how do you do it?
First, let's clarify a few points. Lifting a dumbbell with supination, which is also called lifting a bicep with supination, is an auxiliary exercise for pumping biceps. That it includes arch support (muscles that rotate the wrist 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 to others.
Why do we use only dumbbells? Because only with their use can we maximize the brush. Pronation and supination of the forearm in this exercise, with proper and high-quality implementation of it, will give a good impetus to the development of the necessary strength indicators.
How to do the exercise?
- You need to sit on the bench, and taking a dumbbell in each hand, take the starting position. In this case, the palms must be turned inward.
- Take a deep breath and begin to lift one of the dumbbells, and at the moment when the forearm is parallel to the floor, it is necessary to begin supination - turning the hand out.
- While the dumbbell reaches the top point, you need to make a short pause and return to its original position, turning the brush back.
- Repeat with the 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 is shifted from the biceps. You should make a turn of the brush only at the moment when the elbow is at a right angle. Otherwise, it can lead to traumatic stress on the shoulder joint. And also do not use cheating.
Pronation and supination of the hand are extremely important points that allow you to use this exercise efficiently and effectively to achieve the desired results.
Shoulder rotation
In addition to the rotation of the muscles of the forearm and biceps, pronation and supination of the shoulder also play an important role in everyday life and sports. Why should you pay more attention to the shoulder and its pronators? Because such muscle groups as the pectoralis major and latissimus, which are among the largest muscles of our body, serve as the pronators of the shoulder, and it is precisely these muscles that try to “pump” everything.
With an increase in strength and volume, the muscles are shortened, and involuntary pronation of the shoulder occurs. All this sometimes leads to the fact that the pumped athletes arms diverge to the sides, and this gives them a very funny look. To prevent this from happening, you need to pay considerable attention in shoulder training and arch support. These are muscles such as the infraspinatus, the small round and the back of the delta.
Conclusion
Summing up, it can be emphasized that pronation and supination are rotational movements that are controlled by special muscle groups called arch supports and pronators. These are antagonist muscles, interconnected, but performing opposite functions. Rotational muscles play a significant role in the everyday life of a person and are of great importance for athletes, which means that they must be trained.