Page 82 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
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One-arm suspensions plus shoulder engage- ment with one arm:
From a relaxed suspension (internal rotation of the wrist-elbow-shoulder and upward rotation and elevation of the scapula), perform a light external rotation of the wrist-elbow-shoulder fol- lowed by a light depression and downward rota- tion of the scapula (shoulder engagement).
TRAINING EXAMPLES
— 3 to 5 sets of 5 repetitions of suspension plus isometric contractions lasting between 4 and 6 seconds in shoulder engagement position. Intensity between 65% and 90% of 1RM. Rest periods of 3 to 4 minutes between sets. (Anaer- obic lactic endurance)
— 3 to 5 sets of 2 to 3 repetitions of suspen- sion plus shoulder engagement position (not isometric). Intensity between 90% and 95% of 1RM. Rest periods of 1 to 2 minutes between sets. (Maximal/submaximal strength)
— 3 to 5 sets of suspension plus shoulder en- gagement position (not isometric), form 4 to 5 repetitions. Intensity between 85% and 90% of 1RM. Rest periods 2 to 3 minutes between sets. (Submaximal strength)
Hand muscles involved:
Opponens pollicis, flexor pollicis brevis, adductor pollicis, lumbricalis muscles, flexor digiti minimi brevis, etc.
Forearm muscles involved:
flexors, extensors, brachioradialis, flexor carpi ulnaris muscle, palmaris longus, pronator teres, pronator quadratus, etc. Other muscles involved:
Latissimus dorsi (lats), trapezius, teres, subscapularis, serra- tus, obliques, pectoralis, etc.
CH. 8. GRIP
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