Page 85 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

—Complementary Training Examples
(agonist, synergist and/or antagonist muscles):
• Forearm dumbbell training. • Hand grippers.
• Powerball exercises.
• Climbing/Bouldering.
• Finger elastic bands.
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“General complementary training sessions (such as the ones we perform with dumbbells, resistance bands, etc.) of agonist, synergist and/or antagonist mus- cles allow an integrated development of the muscular bundle involved in the action.
A key element to keep in mind and that can be worked from the very beginning is the reinforcement and strengthening of the synergetic and antagonistic mus- culature that works simultaneously with the main muscles involved in generating the strength needed to hold yourself on the rope (common finger flexors: super- ficial and deep). This will strengthen and stabilize our grip respectively.
For this type of grip the flexor carpi ulnaris, lumbricals (metacarpophalangeal flexors), thumb adductors and flexors, together with the deep common finger flexors and specially the superficial ones should be taken as agonist muscles. That is why it is vital to train the effectors of the opposite actions as antagonists to balance the set.
A strong grip is the first link to perform any acrobatics on rope”. (Pedro Bergua, 2019)
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