Page 80 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
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TRAINING EXAMPLES (ENDURANCE)
— 3 to 4 sets of forearm rollers (pronation or supination position), from 45 seconds to 1 min- ute 30 seconds of repetitions. Low to medium intensity. Rest periods of 1 minute 30 seconds to 3 minutes between sets.
— 3 to 4 sets of forearm rollers (pronation or supination position), from 30 to 50 repetitions. Low to medium intensity. Rest periods of 1 to 3 minutes between sets.
— 3 to 5 sets of forearm rollers (pronation or supination position), from 15 to 20 repetitions. Low to medium intensity. Rest periods of 1 to 2 minutes between sets.
CH. 8. GRIP
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1
Forearm rollers (two arms). Supination (flexors).
Forearm muscles involved:
flexor carpi radialis, flexor palmaris longus, flexor carpi ulnaris, flexor digitorum, etc.
1
Forearm rollers (two arms). Pronation (exten- sors).
Forearm muscles involved:
brachioradialis, extensor carpi radialis (lungus and brevis), extensor digitorum, extensor carpi ulnaris, extensor digiti minimi, extensor pollici (lungus and brevis), etc.
These exercises can be done with the elbows supported, with the aim of focusing the work more specifically on the mus- cles of the forearm.
