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misterludo69

rythme avant bras

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En général, abdos, avant-bras, mollets dans une certaine mesure sont endurants donc tu peux y aller tous les jours. Après ça dépend de l'intensité de l'entrainement aussi. Ce que tu peux faire avec les avant-bras, c'est varier le travail : un jour tu fais du musclet, le jour d'après tu fais du "pinch plate", le jour suivant tu te suspends à une barre, etc...

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Il y a 3 heures, misterludo69 a dit :

j'ai deux apareils / exercices: gripper et bobine d'andrieu

Les avant-bras, tu as de quoi faire... Tu peux presser, pincer, étendre les doigts, tenir.

 

Jour 1 : Gripper

Jour 2 : Bobine

Jour 3 : Pinch Plate ou pincer n'importe quel objet entre les doigts  https://www.youtube.com/watch?v=_uzt1brByPk

Jour 4 : Se suspendre à une barre de traction ou autres chose (poutre, branche, etc...)

 

Jour 5 : Pompes sur le bout des doigts (sur un mur pour commencer)

Jour 6 : Tenir un objet large et lourd comme une haltère que tu tiendrais avec les doigts autour du disque.

Jour 7 : Repos

 

Je ne dis pas que c'est un bon programme, c'est juste pour te montrer que tu peux vraiment varier avec les avant-bras. Regardes aussi les sites de grimpe, il y a pas mal de ressources.

 

Je ne sais pas pourquoi tu veux bosser les avant-bras mais si c'est pour la muscu et gagner en poigne pour attraper les barres, personnellement je conseillerais la Andrieu et se suspendre à une barre de traction ou le Pinch Plate.

 

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