Page 79 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

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Forearm curls with supination (flexors), flexion and extension.
TRAINING EXAMPLES (ENDURANCE)
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Forearm muscles involved:
flexor carpi radialis, flexor palmaris longus, flexor carpi ulnaris, flexor digitorum, brachioradialis, etc.
— 3 to 4 sets of forearm curls (pronation or supination position), performing isometric contractions lasting between 3 and 5 seconds (only in the positive phase of the movement), repetitions without rest of 2 minutes. Low to medium intensity. Rest periods of 2 to 3 min- utes between sets.
— 3 to 4 sets of forearm curls (pronation or supination position), performing isotonic con- tractions, from 30 to 50 repetitions of both po- sitions (wrist flexion and extension) alternating these. Low to medium intensity. Rest periods of 1 to 3 minutes between sets.
— 3 to 5 sets of forearm curls (pronation or supination position), performing isotonic con- tractions, from 15 to 20 repetitions of both po- sitions (wrist flexion and extension) alternating these. Low to medium intensity. Rest periods of 1 to 2 minutes between sets.
THE AERIAL MOVEMENT®
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