Hand Grip 2014

[Visitante]

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Postaram lá atrás um semelhante, só que era um pitcher fazendo no arroz. Mas esse vídeo trouxe uma variedade interessante, fazendo finger digs girando o antebraço.

Aproveitando o vídeo, tive uma dúvida esses dias quanto ao material mais pesado. O mais comum por aqui é o arroz, mas já vi areia em filmes(e no vídeo como mostraram) e até cinzas(em filmes também).

Qual seria o material mais difícil? Seria uma forma interessante de progressão.

[cclm]

Onde vi fazendo uma progressão assim era visando "caleijar" as mãos... nao lembro se coreia ou japão.

Era do arroz pra areia e da areia pra pedrinhas... Os caras além de girar e tal tava uns golpes enfiando o dedo no arroz e tal

[R.U.M.]

Salve salve!

Quem aí comprou Fat Gripz? Estou pensando seriamente em me dar uma par desses de aniversário, só queria saber: vale mais a pena importar na gringa ou comprar no site brasileiro?

\o

[cclm]

Acho que compensa mais importar, tem umas promoções à 39 dolares... depende de quanto vai estar o dolar na época

É um bom equipamento

[Visitante usuario_deletado343434]

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Postaram lá atrás um semelhante, só que era um pitcher fazendo no arroz. Mas esse vídeo trouxe uma variedade interessante, fazendo finger digs girando o antebraço.

Aproveitando o vídeo, tive uma dúvida esses dias quanto ao material mais pesado. O mais comum por aqui é o arroz, mas já vi areia em filmes(e no vídeo como mostraram) e até cinzas(em filmes também).

Qual seria o material mais difícil? Seria uma forma interessante de progressão.

O John Brookfield não recomenda qualquer treinamento para mãos duras, estilo artes marciais, pois ele comenta que conheceu vários atletas com problemas nas juntas das mãos depois de velhos em decorrência direta do treinamento de mão duras.

TREINO D - 39 min

1-Extensão dos dedos com band azul - 3x10 2 min intervalo

2- Bastão entre dedos

Sabem aquele movimento que se faz com a caneta entre os dedos até ela dar a volta na mão? Pois é, mas com um bastão. o John Brookfield relatou que um powerlifting conseguia fazer esse exercício com uma barra olímpica

3- Plate curl com 26kg fat Dumbbelll 3 sets 5 reps - 2min intervalo

É o chamado treino bipolar, numa mão OPEN HAND na outra PINCH. A variações são ilimitadas, essa é a ideia do Jedd Johnson que acho ótima. Não achei o vídeo do meu exercício, mas tem um similar.

http://www.youtube.com/watch?v=4-e1biUj-IY

4- JK Static Crunch 60kg/70kg/80kg - 15 segundos cada mão

http://www.youtube.com/watch?v=iNnn5c_S5jI

5-CoC 1 FULL CLOSED REPS POSSIBLE

http://www.youtube.com/watch?v=01tiwUwTZWs

[danilorf]

2- Bastão entre dedos

Sabem aquele movimento que se faz com a caneta entre os dedos até ela dar a volta na mão? Pois é, mas com um bastão. o John Brookfield relatou que um powerlifting conseguia fazer esse exercício com uma barra olímpica

para de mi troll, auehuaheuaehauheauhe

[Visitante usuario_deletado343434]

"This motivating and helpful exercise will give you a great advan tage when it comes to complete hand strength. Co ntinue to increase the resis tance and also the length of time that you twirl the bar in each direction. If you're feel­ ing really strong, you may want to try to twirl an Olympic bar in this man­ ner. I was told by Vic Boff, the president of the Oldtime Barbell and Strongman Association, that the great Karl Norberg could twirl an Olympic bar. I tried this myself and was able to do it with great difficulty; however, I went back to my smaller bars so I could perform the exercise precisely and for a longer period of time. The key to this exercise is to use a weight you can manipulate and control strictly with your fingers."

Pagina 41 do the grip masters manual - John Brookfield

Eu recomendo muito a leitura desse livro, todos os exercícios são a base de gambiarras, ele explica do porque cada exercícios e quais os benefícios e músculos alvos. Tem para baixar por ae.

O exercício entre dedos seria esse, mas com uma barra.

http://www.youtube.com/watch?v=pJy8a0Jm8MI&hd=1

E esse cara fez uma tentativa ruim com uma barra olimpica, mas o ideal era passar por todos os dedos.

http://www.youtube.com/watch?v=8id0PAgkaZY

[cclm]

e qual a finalidade desse exercício? eu fazia isso com a caneta na aula, era até bonzinho

[Visitante usuario_deletado343434]

Bar twirling:

great wrist, hand, and thumb developer

Strength focus:

- finger and thumb dexterity and muscle control

- overall hand, wrist and forearm development

- wrist flexibility

- closing the Captains of Crush grippers

- bending steel

I have always been a big fan of the old-time strongmen and find it very interesting to read about their different training methods. Many strongmen of the past trained at the bent press and a handful of other lifts and exercises that the average gym rat of today has not even heard of, let alone experi­enced. One thing that really separates these strongmen of old from the lifters of today is that the old-timers understood the importance of a strong pair of hands. They generally used thick-handled barbells and dumbbells for their lifting. They also pinch-gripped a lot of weight plates and used wrist rollers.

Years ago I read a short article about Mac Bachelor. Mac was a bartender from Los Angeles who was undefeated as an arm wrestler and known for amazing hand strength. He excelled at all types of grip strength, from card tearing, to nail bending, to crushing bottle caps between his fingers. In the article, he talked about different ways to develop hand strength. He referred to a friend of his, saying that this gentleman developed a huge pair of fore­ arms by holding a thick steel bar in his hand and rotating his wrist back and forth. I considered for a moment whether this would actually work, and as I had some thick bars like that, I decided to try it out for myself.

I grasped the bar and began to rotate my wrist as the article mentioned. I felt a little bit of fatigue in my forearms but nothing great, so I decided to go to a thicker, heavier bar. Again I tried it out, but I still didn't feel anything that I was impressed with. I have experimented with literally hundreds of clifferent types of exercises, a great many of these being grip exercises. This was not one I normally would have tried again-except the next day I went out to my shed to try it again anyway, looking to see what other types of bars I had.

All of a sudden I had a unique idea: what if I used a thinner but much longer bar. I grabbed a three-quarter round bar about four feet in length. Instead of ro tating the bar back and forth, I took the thinner bar and turned or twirled it around my fingers like a baton twirler. I instantly knew I had found an excep­ tional hand strength exercise, and after just a few minutes' practice, recognized

that its potential for developing hand strength was one hundred percent unlim­ ited. I used this three-quarter round four-foot bar for several sets in each hand, twirling it about forty seconds per set. The amount of pressure this put on my hand was incredible. The movement cramped my hand up very quickly, and my thumb almost hurt from so much blood flow to the area. I can honestly say that this exercise worked my thumbs better than any hand exercise I have ever done. On top of that, the entire hand, wrist, and forearm got a tremen­ dous workout. Bar twirling can develop top-notch dexterity very quickly.

Any of you who have ever spoken to me or read anything written by me on grip strength know that I am a huge promoter of dexterity and muscle control of the fingers. If you increase the dexterity of your entire hand, your grip will improve dramatically on anything you do that requires hand strength. The reason for this is very simple: when you increase the dexterity in your fingers, you learn to use your entire hand. Your last two fingers come into play, which increases their strength and control and allows you to use the strength of the entire hand. This might sound strange, but for the most part, the last two fin­ gers are only slightly used by most people.

When you have strength and control in your two last fingers, you will be able to pinch grip heavier weights, lift thicker-handled dumbbells, and last but not least, you will be better able to close the IronMind Captains of Crush® grip­ pers. You see, the last little bit it takes to close the grippers is the problem that a great many of you are experiencing. If you look at the position of your hand while trying to close the gripper completely, you will quickly see that it isn't the first two fingers that are finishing the squeeze-it is the last two fingers doing most of the work at the finish. I don't mean to get off the subject of the steel bar twirling; I just want you to understand the benefits of this exercise.

After I used the three-quarter bar for a few workouts I moved up ro a seven­ eighths round bar for about three weeks. Then I ' em ro a one-inch round bar about four feet in length- a real challenge to my hand rrength. I would rotate or twirl it with my fingers for about sixty secon ds in one hand and then move to the other hand. I have been doing this exerci e for everal months now, and it not only has increased my hand strength and dexterity it has increased the flexibility in my wrists as well, which has helped me \ irh my steel bending. I strongly suggest that you give this jewel of an exercise a try.

To get started, you may wam to try this little test. Even though many of you can move right into the movement with a steel bar, twirl a dowel rod or a screw-in broom or mop handle first to get a feel for the exercise. If you can twirl the stick easily, go on to the bar. But if the stick feels awkward, don't worry; you will catch on to the movement very quickly. To start, hold your stick in your hand between your fingers and your thumb. Now, keeping your arm close to your body, twirl or rotate the stick in a clockwise rotation. I want you to keep your arm close to your body because as you move up to a heavy bar, your shoulder will quickly fatigue. Holding the bar at arm's length would defeat the purpose of the exercise, since we are working the lower arms. Once you can twirl the stick comfortably with each hand, move up to the steel bar.

Start with a five-eighths round steel bar about four feet in length, which should give you plenty of resistance. Also it is very important to twirl or rotate the bar slowly, in fact very slowfr-not fast like a baton twirler or a martial artist using a staff or bow. When you rotate the bar quickly, some of the resistance is diminished by the speed of the bar; but when you rotate slowly, you are manipulating the weight of the bar with pure hand strength. Rotate the bar slowly in a clockwise movement until your hand is tired, and then transfer the bar to your other hand and do the same. You will also want to rotate the bar in the opposite direction, or counterclockwise. You will find that this directio n has a different feel from the clockwise rotation, and works the wrist and forearm from a different angle. Remember to do

the rotations slowly, feeling the weight of the bar. Once yo u have gotten stronger, move up to a heavier bar, like a three-quarter round four-foo t bar, and then to a seven-eighths bar, and then to an inch bar, a nd so on.

This motivating and helpful exercise will give you a great advan tage when it comes to complete hand strength. Co ntinue to increase the resis tance and also the length of time that you twirl the bar in each direction. If you're feel­ ing really strong, you may want to try to twirl an Olympic bar in this man­ ner. I was told by Vic Boff, the president of the Oldtime Barbell and Strongman Association, that the great Karl Norberg could twirl an Olympic bar. I tried this myself and was able to do it with great difficulty; however, I went back to my smaller bars so I could perform the exercise precisely and for a longer period of time. The key to this exercise is to use a weight you can manipulate and control strictly with your fingers.

[Stockton]

Quando vejo o nível desse tópico, sinto uma pena, ou melhor, uma tremenda vergonha alheia do "dicas pra naturais" e do "dá pra chegar natural"....