Page 78 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

Ulnar and radial deviation (wrist adduction/ downward and wrist abduction/upward).
TRAINING EXAMPLES (ENDURANCE)
— 3 to 4 sets of ulnar and radial deviation, performing isometric contractions lasting be- tween 3 and 5 seconds (only in downward po- sition), repetitions without rest from 2 to 3 min- utes. Low to medium intensity. Rest periods of 2 to 4 minutes between sets.
— 3 to 4 sets of ulnar and radial deviation, per- forming isotonic contractions, from 30 to 50 repetitions of both positions (ulnar and radial deviation) alternating these. Low to medium intensity. Rest periods of 2 to 3 minutes be- tween sets.
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Forearm muscles involved:
extensors, flexors, brachioradialis, palmaris longus, pronator teres, etc.
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).
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Forearm curls with pronation (extensors), flexion and extension.
Forearm muscles involved:
brachioradialis, extensor carpi radialis (lungus and brevis), extensor digitorum, extensor carpi ulnaris, extensor digiti minimi, extensor pollici (lungus and brevis), etc.
CH. 8. GRIP
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