Entrainement de grip pour debutant par David Horne
Posté: 16/02/2005 18h56voila je me permet de mettre un post de Horne du gripboard ici. je pense qu'il interessera certaines personnes:
"I seem to be seeing a lot of newbies jumping into all sorts of feats of strength's, including bending before they have got any real base strength in the hands and wrists.
This is what I would advise to the pure beginner to start with, for a good few months before he/she decides on the path they want to choose. I think this will stop a lot of injuries that are happening due to imbalances between certain areas.
Exercises
1. Two Hands Pinch Lift for holds, also use work gloves to protect your skin.
2. Finger curls with an Olympic Bar, overhand grip. Hold it on the last set when you can't do anymore finger curls.
3. Two Hand Wrist Curl. Normal, with a comfortable range of motion. Do not let the bar go into your fingertips like some bodybuilders do, also do them with your thumb under the bar as you are training your wrists and don't want to fight against the thumb digit on top of the bar.
4. Two Hands Reverse Wrist Curl.
Do the Pinch holds for 10-15 secs, and the other exercises for 15-20 reps.
1. How often?
I would do them 3 times a week if you can, but twice a week if struggling with this.
2. How many sets of each?
I would say 3 sets per exercise, which you should easily do quickly. If this is a struggle then go down to 2 sets.
3. What about crushing?
The 'crushing' exercise is Finger curls with an Olympic Bar, overhand grip. This is an easy exercise to learn for the beginner and doesn't have the techniques of setting, etc. Grippers can be brought in later when they want to excel at this implement.
4. Why the gloves with pinching?
You can easily tear the skin in between the index finger and thumb, which would put you out of action, especially since you will be pinching 3 times a week. This initial program for the beginners is all about strengthening, and the gloves will make it a tougher exercise, but safer for the skin.
5. Should you do all these exercises on one day?
Yes. In the order I stated.
"
j'ai la flemme de tout traduire, mais en gros il prescrit les exercices suivants:
- flexion des doigts avec une barre en prise pronation (posture fin de sdt)
- pincage de plaques avec gants
- flexion du poignet sur l'avant-bras pronation et supination.
l'avantage et qu'une barre et des disques sont le seul equipement necessaire a ces exos!
david
"I seem to be seeing a lot of newbies jumping into all sorts of feats of strength's, including bending before they have got any real base strength in the hands and wrists.
This is what I would advise to the pure beginner to start with, for a good few months before he/she decides on the path they want to choose. I think this will stop a lot of injuries that are happening due to imbalances between certain areas.
Exercises
1. Two Hands Pinch Lift for holds, also use work gloves to protect your skin.
2. Finger curls with an Olympic Bar, overhand grip. Hold it on the last set when you can't do anymore finger curls.
3. Two Hand Wrist Curl. Normal, with a comfortable range of motion. Do not let the bar go into your fingertips like some bodybuilders do, also do them with your thumb under the bar as you are training your wrists and don't want to fight against the thumb digit on top of the bar.
4. Two Hands Reverse Wrist Curl.
Do the Pinch holds for 10-15 secs, and the other exercises for 15-20 reps.
1. How often?
I would do them 3 times a week if you can, but twice a week if struggling with this.
2. How many sets of each?
I would say 3 sets per exercise, which you should easily do quickly. If this is a struggle then go down to 2 sets.
3. What about crushing?
The 'crushing' exercise is Finger curls with an Olympic Bar, overhand grip. This is an easy exercise to learn for the beginner and doesn't have the techniques of setting, etc. Grippers can be brought in later when they want to excel at this implement.
4. Why the gloves with pinching?
You can easily tear the skin in between the index finger and thumb, which would put you out of action, especially since you will be pinching 3 times a week. This initial program for the beginners is all about strengthening, and the gloves will make it a tougher exercise, but safer for the skin.
5. Should you do all these exercises on one day?
Yes. In the order I stated.
"
j'ai la flemme de tout traduire, mais en gros il prescrit les exercices suivants:
- flexion des doigts avec une barre en prise pronation (posture fin de sdt)
- pincage de plaques avec gants
- flexion du poignet sur l'avant-bras pronation et supination.
l'avantage et qu'une barre et des disques sont le seul equipement necessaire a ces exos!
david
) ça tombe nickel pour la rentrée !!!!
