[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1510139183057{margin-top: -20px !important;margin-bottom: 60px !important;background-color: #000000 !important;}” bklyn_section_anchor_id=”zaklad”][vc_column width=”1\/4″][vc_btn title=”Beginner” align=”center” button_block=”true” link=”url:%23section-zaklad|||” el_class=”ut-scroll-to-section”][\/vc_column][vc_column width=”1\/4″][vc_btn title=”Intermediate” align=”center” button_block=”true” link=”url:%23section-stred|||” el_class=”ut-scroll-to-section”][\/vc_column][vc_column width=”1\/4″][vc_btn title=”Advanced” color=”white” align=”center” button_block=”true” link=”url:https%3A%2F%2Fshootingacademyalfa.eu%2Fbrusne-svaly%2F%23section-vysoka|||” el_class=”ut-scroll-to-section”][\/vc_column][vc_column width=”1\/4″][vc_btn title=”Tip for Dynamic Training” align=”center” button_block=”true” link=”url:%23section-profesional|||” el_class=”ut-scroll-to-section”][\/vc_column][\/vc_row][vc_row content_placement=”middle” css_animation=”bounceIn” css=”.vc_custom_1510138262445{padding-top: 40px !important;padding-bottom: 40px !important;background-color: rgba(10,10,10,0.2) !important;*background-color: rgb(10,10,10) !important;}” bklyn_section_anchor_id=”zaklad”][vc_column][vc_column_text]<\/p>\n
Take up a plank position on your hands, like you were going to do push-ups. Keep your arms at shoulder width, with your legs, torso, and head in a single plane – starting position. This position is the exercise itself. Once you\u2019ve taken up this position, try and hold it as long as possible. This isometric exercise is perfect for the wrists and shoulders, in addition to the stomach and the erector spinal muscles.<\/p>\n
\n
Intermediate (rotating weight on a rope)<\/h3>\n<\/div>\n
Stand with your arms at shoulder width, grab the wooden rod with your arms outstretched – starting position. Begin to wind the rope with the weight around the rod. Once the weight reaches the top, begin rotating slowly in the opposite direction. After the weight reaches the bottom, reverse the direction again until the weight is back up at the wooden rod again. Reverse direction slowly, stopping when the weight is in the starting position.<\/p>\n
The rope should be at least 1 m long. Use a weight that allows you to complete this exercise, i.e., between 3 and 5 kg. This exercise is great for the wrists as well as the forearms and shoulders.<\/strong><\/em>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=”middle” css_animation=”bounceIn” css=”.vc_custom_1510138285412{padding-top: 40px !important;padding-bottom: 40px !important;background-color: #ffffff !important;}” bklyn_section_anchor_id=”vysoka”][vc_column][vc_column_text]<\/p>\n\n
Advanced (arm hangs from the horizontal bar)<\/h3>\n<\/div>\n
Grip the horizontal bar with an overhand or underhand grip at shoulder width – starting position. Never combine the grips, both hands must be in the same grip position. This is the best exercise for building truly strong fingers and wrists. It also realigns the spine, which is why everyone should hang on a horizontal bar or from the branch of a tree from time to time.<\/p>\n
less than 60 seconds – insufficient
\n61 – 90 seconds – sufficient
\n91 – 120 seconds – good
\nmore than 121 seconds – excellent
\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1510138301823{padding-top: 40px !important;padding-bottom: 40px !important;background-color: #000000 !important;}” bklyn_section_anchor_id=”profesional”][vc_column][vc_column_text]This is how I exercise my wrists and fingers \ud83d\ude42<\/strong><\/span><\/p>\n Truthfully, these are the exercises I do the least often. It is not because they are unimportant, just the opposite, they are extremely important for holding a weapon and managing recoil in a fast dynamic shooting. It’s primarily because I am up on the horizontal bar so often and because of the back benefits as noted in the advanced instructions. I do the intermediate level exercises once every 2 weeks.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/4″][vc_message message_box_color=”orange” icon_fontawesome=”fa fa-eye”]Do not forget to look at other parts of Shooter workout training![\/vc_message][\/vc_column][vc_column width=”3\/4″][vc_row_inner][vc_column_inner width=”1\/3″][vc_btn title=”Biceps” style=”flat” shape=”square” color=”black” align=”left” button_block=”true” link=”url:https%3A%2F%2Fshootingacademyalfa.eu%2Fen%2Fbiceps%2F|||”][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_btn title=”Shoulders” style=”flat” shape=”square” color=”black” align=”left” button_block=”true” link=”url:https%3A%2F%2Fshootingacademyalfa.eu%2Fen%2Framena%2F|||”][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_btn title=”Pectorals and triceps” style=”flat” shape=”square” color=”black” align=”left” button_block=”true” link=”url:https%3A%2F%2Fshootingacademyalfa.eu%2Fen%2Fprsne-svaly-a-triceps%2F|||”][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=”1\/3″][vc_btn title=”ABDOMINAL MUSCLES” style=”flat” shape=”square” color=”black” align=”left” button_block=”true” link=”url:https%3A%2F%2Fshootingacademyalfa.eu%2Fen%2Fbrusne-svaly%2F|||”][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_btn title=”LEGS” style=”flat” shape=”square” color=”black” align=”left” button_block=”true” link=”url:https%3A%2F%2Fshootingacademyalfa.eu%2Fen%2Fsvalstvo-noh%2F|||”][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_btn title=”Wrists and fingers” style=”flat” shape=”square” color=”black” align=”left” button_block=”true” link=”url:https%3A%2F%2Fshootingacademyalfa.eu%2Fen%2Fzapastie-a-svaly-prstov%2F|||”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"[vc_row content_placement=”middle” css_animation=”bounceIn” css=”.vc_custom_1510138262445{padding-top: 40px !important;padding-bottom: 40px !important;background-color: rgba(10,10,10,0.2) !important;*background-color: rgb(10,10,10) !important;}” bklyn_section_anchor_id=”zaklad”][vc_column][vc_column_text] It\u2019s impossible to shoot quickly, one of the basic factors in a dynamic shooting, without properly gripping and holding the weapon. Strength in the wrist and fingers is critical to properly holding a firearm securely . Some people refuse to believe that […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-3977","page","type-page","status-publish","hentry"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/shootingacademyalfa.eu\/en\/wp-json\/wp\/v2\/pages\/3977","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shootingacademyalfa.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/shootingacademyalfa.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/shootingacademyalfa.eu\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shootingacademyalfa.eu\/en\/wp-json\/wp\/v2\/comments?post=3977"}],"version-history":[{"count":15,"href":"https:\/\/shootingacademyalfa.eu\/en\/wp-json\/wp\/v2\/pages\/3977\/revisions"}],"predecessor-version":[{"id":5114,"href":"https:\/\/shootingacademyalfa.eu\/en\/wp-json\/wp\/v2\/pages\/3977\/revisions\/5114"}],"wp:attachment":[{"href":"https:\/\/shootingacademyalfa.eu\/en\/wp-json\/wp\/v2\/media?parent=3977"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}