Your arms contain many muscles that work together to allow you to perform all sorts of motions and tasks. Each of your arms is composed of your upper arm and forearm. Your upper arm extends from your shoulder to your elbow. Your forearm runs from your elbow to your wrist.
Before learning about the different muscles, it’s important to understand the four major types of movement they’re involved in:
- Flexion.这movement brings two body parts closer together, such as your forearm and upper arm.
- Extension.该运动增加了两个身体部位之间的空间。一个例子是矫直你的肘部。
- Abduction.这refers to moving a body part away from the center of your body, such as lifting your arm out and away from your body.
- 内容。这是指将身体部位朝向身体的中心移动，例如使手臂重新延长，所以它沿着你的躯干搁置。
您的上臂包含两个隔间，称为前舱和后舱。
Anterior compartment
前舱位于肱骨前方，上臂的主骨头。
The muscles of the anterior compartment include:
- 肱二头肌。经常被称为你的biceps这个肌肉包含两个头,开始的front and back of your shoulder before joining together at your elbow. The end near your elbow flex the forearm, bringing it toward your upper arm. The two heads near your shoulder help with flexion and adduction of your upper arm.
- brachialis。这musclelies underneath your biceps. It acts as a bridge between your humerus and ulna, one of the main bones of your forearm. It’s involved with the flexing of your forearm.
- Coracobrachialis.这muscle位于您的肩部附近。它允许内容上臂和肩部屈曲。它还有助于稳定肩部关节内的肱骨。
后舱
后舱位于肱骨后面，由两个肌肉组成：
你的前臂含有比你的上臂更多的肌肉。它包含一个前部和后舱，并且每个腔体进一步分为层。
Anterior compartment
The anterior compartment runs along the inside of your forearm. The muscles in this area are mostly involved with flexion of your wrist and fingers as well as rotation of your forearm.
Superficial layer
- Flexor carpi ulnaris.这muscleflexes and adducts your wrist.
- 帕尔马里斯龙节。这muscle有助于屈曲手腕，但不是每个人都有它。
- Flexor carpi radialis.这muscleallows for flexion of your wrist in addition to abduction of your hand and wrist.
- Pronator teres.这musclerotates your forearm, allowing your palm to face your body.
Intermediate layer
- 屈肌Dietotorum Supervicialis。这muscle弯曲你的第二个，第三，第四和第五个手指。
Deep compartment
- 屈肌difitorum profundus。这muscle也有助于屈曲。此外，它涉及将手腕移动到身体。
- Flexor Pollicis Longus。这muscleflexes your thumb.
- 临音Quadratura。类似于句子特拉斯，这个muscle帮助您的前臂旋转。
后舱
后舱沿着前臂的顶部运行。该隔间内的肌肉允许延伸手腕和手指。与前舱不同，它没有中间层。
Superficial layer
- Brachioradialis.这只肌肉在肘部弯曲你的前臂。
- Extensor carpi radialis longus.这muscle帮助绑架并伸展手腕接头。
- 伸肌Carpi Radialis Brevis。这muscle是短的,广泛的与你的伸肌吗carpi radialis longus.
- Extensor digitorum.这muscle允许扩展您的第二个，第三，第四和第五个手指。
- Extensor carpi ulnari.这种肌肉加合你的手腕。
深层
有几个条件会影响手臂的肌肉，包括：
- Muscle strains.这refers to any伸展或撕裂肌肉。他们通常由受伤或造成的过度使用。Depending on the underlying cause, you might feel pain immediately. In other cases, it can emerge over several days or weeks.
- 神经压缩。有时，你的肌肉，骨头或肌腱对附近的神经施加过大的压力。这被称为nerve compressionor a pinched nerve. Your arm, especially your forearm and wrist, is a common area for this.
- 肩负伤害。Several of the muscles in your upper arm are connected to your shoulder. That means pain from a shoulder injury, such as a撕裂的转子袖口, often radiates down your arm.
通常很难将肌肉与神经或骨骼的问题区分开来。然而，肌肉条件通常涉及以下症状中的一种或多种：
- 疼痛
- 有限的运动范围
- swelling
- weakness
- muscle spasms
- tingling
Muscle pain is often milder than bone or nerve pain. Bone pain tends to feel deep and penetrating, and nerve pain is often sharp or burning.
按照以下提示，帮助保持手臂肌肉健康，避免受伤：
- 锻炼。Try to get at least 30 minutes of exercise most days of the week. To avoid injuries, make sure you begin by gently stretching. To build more muscle, gradually increase the frequency and intensity of your exercise. Allow your muscles to rest if you start to feel pain at any point while exercising.Not sure where to start? Try these five yoga stretches for arms.
- 吃均衡的饮食。Aim to eat a variety of whole grains, fruits, vegetables, and lean meats to support your muscles.
- Take breaks.If you do anything that requires a lot of repetitive motion over a period of time, make sure you take frequent breaks. This will protect both your muscles and nerves from injury.