Page 77 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

—Endurance:
This kind of grip is used in long-duration sus- pensions, i.e., movements that require less force, or when we perform long routines with- out rest.
To develop this type of grip, we need to focus on endurance training with sets of longer dura-
TRAINING EXAMPLE
— One-arm suspensions of 45 seconds, inten- sity between 40% and 60% of our MIF, 3 to 5 sets with resting periods of 35 seconds between arms, and 1 minute 30 seconds to 3 minutes be- tween sets. (Endurance).
tion or more repetitions, with shorter (incom- plete) rest periods.
As an example, we can do anaerobic lactic re- sistance training of one-arm suspensions with repetitions of 20 to 45 seconds or anaerobic lactic resistance training of one-arm or two- arm suspensions with repetitions of 45 to 120 seconds with shorter (incomplete) or full rest periods, depending on the training objective.
8.5 → CONDITIONING —Forearm Dumbbell Training:
Internal and external rotation of the forearm (pronation to supination/supination to prona- tion).
TRAINING EXAMPLES (ENDURANCE)
— 3 to 4 sets of isometric contractions last- ing between 3 and 5 seconds in both positions (pronation and supination), alternating these during 2 to 3 minutes. Low to medium intensity. Rest periods of 2 to 4 minutes between sets.
— 3 to 4 sets of isotonic contractions of 30 to 50 repetitions in both positions (pronation and supination) alternating these. Low to medium intensity. Rest periods of 2 to 4 minutes be- tween sets.
Forearm muscles involved:
flexors, extensors, brachioradialis, flexor carpi ulnaris muscle, palmaris longus, pronator teres, pronator quadratus, etc.
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THE AERIAL MOVEMENT®
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DO NOT perform this exercise at maximum strength (90% - 100% of 1RM, 1 to 3 repetitions), because of an increased risk of injury to the wrist ligaments. These exercises are focused on muscular endurance and anaerobic lactic resistance training (with isotonic or isometric contractions).