Page 31 - MANUAL ESTUDIANTES ENG ML1

COMPLEMENTARY TRAINING EXAMPLES (agonist, synergist and/or antagonist muscles):
- Forearm dumbbell training.
- Hand grippers.
- Powerball exercises.
- Climbing/Bouldering.
8.5 FLEXIBILITY
- Finger elastic bands. - Etc.
As we previously mentioned in Chapter 2, flexibility training has a critical impact upon muscle development.
Generally, we focus on improving shoulder, back, hip, and leg flexibility, and we frequently forget one of the most important body parts, our forearms, which have a crucial role in rope and other aerial acrobatics and aerial calisthenics disciplines.
The forearms contain many muscles that help us move the fingers, wrist and elbow, which is why it is crucial to train them properly to improve grip strength and endurance. This training undoubtedly needs to include stretching and flexibility.
We need to stretch both the forearm extensors and the flexors (as well as other forearm muscles involved during grip work) using the proper holding times and sets described in Chapter 2. By extending the wrist through different positions, we stretch the flexors; conversely, flexing the wrist by closing the angle at the wrist joint will stretch the extensors.
We can also improve our grip by exercising and stretching our fingers, including, for example, stretching the thumb flexors and adductors or any other muscles involved in the movement of the hand.
29. The Aerial Movement ® © The Aerial Movement 2019