The brachioradialis (brachioradialis muscle) attaches directly to the outer edge humerus just above the lateral epicondyle on one side and merges into a long ligament running along the outside of the forearm, which attaches to the outer edge of the radius near the wrist. Brachioradialis does not cross the wrist, so it can only bend the elbow, helping with this and. When bending your arms reverse grip(overhand grip) it is the second most important muscle after.
The structure of the brachioradialis muscle
The brachioradialis muscle occupies the most lateral (outer) position among all the muscles of the forearm. Somewhat below its middle it becomes a long tendon. It starts from the lateral edge of the humerus, slightly above the lateral epicondyle and from the lateral intermuscular septum of the shoulder. Directing downwards, the muscle attaches to the lateral surface of the radius, slightly proximal to the styloid process
Function of the brachioradialis muscle
Flexes the forearm in elbow joint and sets the radius in a position intermediate between pronation and supination (position with arms freely lowered)
Sports and Fitness
Brachioradialis muscle: training. How to pump up?
October 8, 2016Men who are involved in fitness and bodybuilding pay a lot of attention to working out their arms. Typically, the emphasis is on the biceps and triceps, and the forearm is neglected, as it receives some stress during almost any arm exercise. Large shoulder muscles- this is good, but in order for the arms to be fully developed and look really strong, you need to work on the forearm separately. The brachioradialis muscle is the largest muscle of the forearm. Today we will talk about his training.
general information
The second name for the brachioradialis muscle is brachioradialis. Its function from an anatomical point of view is to flex the arm at the elbow joint. The muscle is located with outside forearm and attaches to the outer edge of the humerus.
The developed brachioradialis muscle gives the arms an athletic, masculine appearance, but this is not the most important thing. With regular muscle training, the capabilities of the biceps increase, which is certainly a useful bonus. So it's definitely worth training this little muscle.
To train the muscles of the forearm, and the brachioradialis in particular, use dumbbells, a barbell, a horizontal bar or special exercise machines. Sometimes this is used Sports Equipment, How hand expanders and wrist rollers. There are also indirect methods for working the brachioradialis muscle. These include: playing sports with weighted bracelets, working with a punching bag while wearing weighted gloves, and jumping with a weighted jump rope. Therefore, anyone who wants to work on brachioradialis can easily do it even at home.
In this case they are perfect hammer bends hands They are quite simple to perform. Starting position - standing or sitting on a bench with dumbbells in your hands. The back is straight, arms straight, palms facing the body. The hand with a dumbbell resembles a hammer, which is where the name of the exercise comes from. Along with the exhalation, the arms are bent towards the shoulders (simultaneously or alternately). There's no point in swaying. The weight of the dumbbells must be selected so that the tenth bending is difficult.
Another exercise that allows you to train brachioradialis using dumbbells is Zottman curls. The starting position is the same as in the previous exercise. Here you also need to bend your arms. The only difference is that during bending the arms are turned with the palms facing the body, and during lowering - with the palms facing the floor. Consequently, in the first phase of the movement the biceps works, and in the second - the brachioradialis muscle. The movement should be done slowly, without jerking, especially the second phase.
Working out brachioradialis with a barbell
The barbell also provides an opportunity to work the brachioradialis muscle. Arm curls are suitable for these purposes. overhand grip.
Starting position - standing, feet shoulder-width apart. The projectile is taken with an overhand grip of medium width. As you inhale, you need to lift the barbell to your chest by bending your arms. As you exhale, lower the barbell under control, trying to feel the muscles working. Essentially this is the same movement that was in the second phase of Zottman curls.
Pull-ups for the brachioradialis muscle
This is perhaps the easiest way to work this muscle, since there is a crossbar in almost every yard. Do not neglect exercises on the horizontal bar, because this simple apparatus for working with own weight allows you to pump almost your entire body. By the way, the wider the horizontal bar, the more the forearm is involved, since, among other things, it is also responsible for grip strength.
Even a simple hang will allow you to work out brachioradialis on the horizontal bar. Grab the horizontal bar with an overhand grip shoulder-width apart and try to hang maximum amount time. And you will feel what forearm work is like.
Of course more effective method training on a horizontal bar, which, in addition to the forearm, also involves the biceps and back, is pull-ups. If you want to develop the brachioradialis muscle, choose pull-ups with a straight, narrow grip.
Place in the training program
In order for muscles to develop harmoniously and relax, you need to exercise according to a clear program. As you know, biceps and triceps, and indeed all antagonist muscles, are worked on different days. The brachioradialis muscle works with the biceps, so you need to train them on the same day. Then the next day the muscles will recover and be ready to work again.
It is not advisable to train biceps on one day and brachioradialis on another. This will lead to chronic forearm fatigue. After all, on the first day it will receive an indirect load, and on the second - a direct one. Since the forearm muscles get tired faster than the shoulder muscles, they should be left for the end of the workout.
What to do if it hurts?
Sometimes it happens that the brachioradialis muscle hurts. How to treat it? This is a common question among newbies. As already mentioned, the pain of this muscle in most cases is caused by an ill-conceived training plan. Accumulates in the muscle a large number of lactic acid, and it “aches” at the first load. The problem can be solved simply - the muscles need to be given a few days of rest. During this time, the athlete will have time to review his training schedule.
For greater effect, you can anoint the muscle with some ointment for bruises. If it doesn't help, you should consult a doctor; you may have a muscle strain.
11710 0
Proximal attachment. Lateral surface of the humerus, lower part of the lateral intermuscular septum of the shoulder.
Distal attachment. Styloid process of the radius.
Function. Bends the forearm at the elbow joint, places the hand in an average position between pronation and supination.
Palpation. The brachioradialis muscle lies most superficially on the lateral side of the forearm and gives the upper part of the forearm its characteristic shape.
To localize the brachioradialis muscle, it is necessary to identify the following structures:
. The lateral epicondylar ridge of the humerus is a vertical ridge on the lateral surface of the humerus; begins just above the lateral epicondyle.
. The styloid process of the radius is located on the lateral surface of the distal end of the radius.
To localize the brachioradialis muscle, flex the elbow joint against resistance and keep the forearm in a neutral position without pronation or supination. Rest your thumb and forefinger on the surface of the table, clench the remaining fingers into a loose fist.
The brachioradialis muscle is clearly visible under the skin. Keeping neutral position patient's forearm, palpate the brachioradialis muscle from its insertion on the humerus to the tendon insertion on the radius above the styloid process.
Pain pattern. Pain is felt along the entire length of the brachioradialis muscle, starting at the lateral epicondyle of the humerus and reaching the dorsum of the bridge between the thumb and index finger. Pain in the brachioradialis muscle is often referred to as “tennis elbow” and is accompanied by weakened compressive function.
Causal or supporting factors.
Excessively strong or repeated squeezing of large objects.
Satellite trigger points. Extensors of the hand.
Affected organ system. Respiratory system.
Associated zones, meridians and points.
Ventral zone. Manual lung meridian taiyin. LU 4-6.
Stretching exercise. From a sitting position, straighten your supinated (outwardly rotated) shoulder to its fullest extent and fully straighten your hand and fingers to increase the stretch in your forearm. Rest your palms on the seat so that your fingers point back.
Strengthening exercise. Stand up straight, lower your arms along your body, turn your palms outward. Bend your forearms without moving your elbows away from your body. Pull your palms towards shoulder joints. Slowly return to the starting position. Perform bending on a count of 2, return to the starting position on a count of 4.
Repeat the exercise 8-10 times, increasing the number of repetitions as your strength increases. To increase this, you can use dumbbells.
D. Finando, C. Finando
Men who are involved in fitness and bodybuilding pay a lot of attention to working out their arms. Typically, the emphasis is on the biceps and triceps, and the forearm is neglected, as it receives some stress during almost any arm exercise. Large shoulder muscles are good, but in order for the arms to be fully developed and look really strong, you need to work the forearm separately. The brachioradialis muscle is the largest muscle of the forearm. Today we will talk about his training.
general information
The second name for the brachioradialis muscle is brachioradialis. Its function from an anatomical point of view is to flex the arm at the elbow joint. The muscle is located on the outside of the forearm and attaches to the outer edge of the humerus.
The developed brachioradialis muscle gives the arms an athletic, masculine appearance, but this is not the most important thing. With regular muscle training, the capabilities of the biceps increase, which is certainly a useful bonus. So it's definitely worth training this little muscle.
Even a simple hang will allow you to work out brachioradialis on the horizontal bar. Grab the horizontal bar with an overhand grip shoulder-width apart and try to hang for as long as possible. And you will feel what forearm work is like.
Of course, a more effective way to train on the horizontal bar, which, in addition to the forearm, also involves the biceps and back, is pull-ups. If you want to develop the brachioradialis muscle, choose pull-ups with a straight, narrow grip.
Place in the training program
In order for muscles to develop harmoniously and relax, you need to exercise according to a clear program. As you know, biceps and triceps, and indeed all antagonist muscles, are worked on different days. The brachioradialis muscle works with the biceps, so you need to train them on the same day. Then the next day the muscles will recover and be ready to work again.
It is not advisable to train biceps on one day and brachioradialis on another. This will lead to chronic forearm fatigue. After all, on the first day it will receive an indirect load, and on the second - a direct one. Since the forearm muscles get tired faster than the shoulder muscles, they should be left for the end of the workout.
What to do if it hurts?
Sometimes it happens that the brachioradialis muscle hurts. How to treat it? This is a common question among newbies. As already mentioned, the pain of this muscle in most cases is caused by an ill-conceived training plan. A large amount of lactic acid accumulates in the muscle, and it “aches” at the first load. The problem can be solved simply - the muscles need to be given a few days of rest. During this time, the athlete will have time to review his training schedule.
For greater effect, you can anoint the muscle with some ointment for bruises. If it doesn't help, you should consult a doctor; you may have a muscle strain.
a. radialis, a. collateralis radialis, a. recurrent radialis
n. radialis (C V -C VII)
Lua error in Module:Wikidata on line 170: attempt to index field "wikibase" (a nil value).
Function
Write a review of the article "Brachioradialis muscle"
Notes
| |||||||||||||||||||||||||||||||||||||||||||||||
