{"id":11520,"date":"2010-01-10T15:26:55","date_gmt":"2010-01-10T14:26:55","guid":{"rendered":"http:\/\/www.escalade.pro\/blog\/?p=232"},"modified":"2017-05-29T13:41:51","modified_gmt":"2017-05-29T12:41:51","slug":"bi-doigt-et-bi-doigt","status":"publish","type":"post","link":"https:\/\/www.escalade.pro\/news\/bi-doigt-et-bi-doigt\/","title":{"rendered":"Bi-doigt et bi-doigt"},"content":{"rendered":"<p>Vu les temp\u00e9ratures actuelles, on n&rsquo;a pas trop le choix actuellement, soit on s&rsquo;enferme dans un salle pour bourriner, soit on mange des chocolats devant la t\u00e9l\u00e9.<\/p>\n<p>C&rsquo;est l&rsquo;occasion de s&rsquo;entrainer sur la pr\u00e9hension bi-doigt que l&rsquo;on peut fr\u00e9quemment dans les voies d\u00e8s le niveau 6.<br \/>\nPlut\u00f4t que de tirer et encore tirer sur 2 doigts pour finir avec les tendons tendus comme des cordes de piano, il convient de prendre quelques pr\u00e9cautions:<br \/>\n&#8211; \u00eatre bien \u00e9chauf\u00e9, hydrater et en forme normale (laisse tomber si c&rsquo;est \u00ab\u00a0un jour sans\u00a0\u00bb)<br \/>\n&#8211; tracer des pas de blocs largement en dessous de son niveau maximum avec des grosses prises de pied<br \/>\n&#8211; prendre des longs temps de repos et s&rsquo;\u00e9tirer durant ceux-ci.<\/p>\n<p>Selon mon point de vue, il s&rsquo;agit plus de <span style=\"text-decoration: underline;\">s&rsquo;habituer \u00e0 cette pr\u00e9hension<\/span> que de vraiment s&rsquo;entrainer en force (sauf si vous avez la chance d&rsquo;avoir des doigts tr\u00e8s solides, veinard!).<\/p>\n<p style=\"text-align: center;\"><a rel=\"lightbox\" href=\"http:\/\/www.escalade.pro\/blog\/wp-content\/uploads\/2010\/01\/bidoigt_normal.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-233  aligncenter\" title=\"bidoigt_normal\" src=\"http:\/\/www.escalade.pro\/blog\/wp-content\/uploads\/2010\/01\/bidoigt_normal-150x150.jpg\" alt=\"Bi-doigt en pr\u00e9hension classique (annulaire + majeur)\" width=\"150\" height=\"150\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><a rel=\"lightbox\" href=\"http:\/\/www.escalade.pro\/blog\/wp-content\/uploads\/2010\/01\/bidoigt_gun.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-234  aligncenter\" title=\"bidoigt_gun\" src=\"http:\/\/www.escalade.pro\/blog\/wp-content\/uploads\/2010\/01\/bidoigt_gun-150x150.jpg\" alt=\"Bi-doigt en pr\u00e9hension pistolet (majeur + index)\" width=\"150\" height=\"150\" \/><\/a><\/p>\n<p>Autre chose, il convient de <u>travailler les 2 pr\u00e9hensions<\/u>,\u00a0 c&rsquo;est \u00e0 dire \u00ab\u00a0majeur + annulaire\u00a0\u00bb ou la bi-doigt classique, ainsi que \u00ab\u00a0majeur + index\u00a0\u00bb ou le bi-doigt \u00ab\u00a0pistolet\u00a0\u00bb.<br \/>\nEn effet, certains bi-doigts sont plus confortables dans l&rsquo;une ou l&rsquo;autre des pr\u00e9hensions. Et surtout cette polyvalence une fois acquise vous permettra de pouvoir varier les efforts fournis par vos avant-bras, de diminuer les risques de blessure, et enfin d&rsquo;augmenter vos chances de croiter!<\/p>\n<p>A plus pour d&rsquo;autres conseils.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vu les temp\u00e9ratures actuelles, on n&rsquo;a pas trop le choix actuellement, soit on s&rsquo;enferme dans un salle pour bourriner, soit<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6],"tags":[],"class_list":["post-11520","post","type-post","status-publish","format-standard","hentry","category-entrainement-escalade"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bi-doigt et bi-doigt &#8211; 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Mais on va \u00e0 C\u00e9\u00fcse, Fontainebleau, Buoux ou encore les Gorges du Verdon quand vous voulez.","sameAs":["http:\/\/www.grimpisme.com","https:\/\/www.facebook.com\/fredCaillouXvionnet","https:\/\/www.linkedin.com\/profile\/preview?vpa=pub&locale=fr_FR","https:\/\/fr.pinterest.com\/grimpisme\/","https:\/\/www.youtube.com\/user\/grimpisme","https:\/\/soundcloud.com\/fredvionnet"],"url":"https:\/\/www.escalade.pro\/news\/author\/fred\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p68Rw6-2ZO","jetpack-related-posts":[{"id":26338,"url":"https:\/\/www.escalade.pro\/news\/entrainement-force-doigt-emil-abrahamsson\/","url_meta":{"origin":11520,"position":0},"title":"Entra\u00eenement force doigt : faut-il utiliser la m\u00e9thode des \u201c10 minutes\u201d d\u2019Emil Abrahamsson?","author":"Fred Vionnet","date":"8 d\u00e9cembre 2024","format":false,"excerpt":"Aviez-vous suivi le coup de buzz r\u00e9ussi par le grimpeur su\u00e9dois Emil Abrahamsson en 2021, avec son fameux entra\u00eenement en force doigt des \"10 minutes\" ? Revenons-y car il r\u00e9apparait dans l\u2019actualit\u00e9 et le marketing. Que vaut cette m\u00e9thode ? Faut-il l\u2019utiliser ? L'adapter?","rel":"","context":"Dans &quot;A la une&quot;","block_context":{"text":"A la une","link":"https:\/\/www.escalade.pro\/news\/category\/highlitghs\/"},"img":{"alt_text":"methode 10 minutes emil abrahamsson entrainement escalade grimpisme","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2024\/11\/IMG_4161.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2024\/11\/IMG_4161.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2024\/11\/IMG_4161.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2024\/11\/IMG_4161.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":22716,"url":"https:\/\/www.escalade.pro\/news\/blessure-doigt\/","url_meta":{"origin":11520,"position":1},"title":"Pourquoi se blesse-t-on aux doigts ?","author":"Fred Vionnet","date":"13 avril 2023","format":false,"excerpt":"La blessure n\u2019est pas une fatalit\u00e9. Mais les facteurs de blessure sont souvent pluriels. Remettez-vous en question, analyser honn\u00eatement votre fa\u00e7on de pratiquer l\u2019escalade.","rel":"","context":"Dans &quot;A la une&quot;","block_context":{"text":"A la une","link":"https:\/\/www.escalade.pro\/news\/category\/highlitghs\/"},"img":{"alt_text":"blessure doigt escalade","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/04\/P1040307.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/04\/P1040307.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/04\/P1040307.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/04\/P1040307.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/04\/P1040307.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/04\/P1040307.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":21735,"url":"https:\/\/www.escalade.pro\/news\/effets-differentes-intensites-entrainement-force-resi-endurance\/","url_meta":{"origin":11520,"position":2},"title":"Effets de diff\u00e9rentes intensit\u00e9s d&rsquo;entrainement sur la force, la r\u00e9si et l&rsquo;endurance","author":"Fred Vionnet","date":"10 mai 2022","format":false,"excerpt":"Travailler les doigts \u00e0 la bonne intensit\u00e9 est crucial. Dans notre \u00e9tude nous montrons que si vous contr\u00f4lez bien l\u2019entra\u00eenement (2 fois par semaine pendant 4 semaines) avec la bonne intensit\u00e9 vous pouvez esp\u00e9rer un gain en moyenne de 14% en force max, 33% en r\u00e9sistance et 16% en endurance.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"entrainement escalade poutre grimpisme smartboard","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":22528,"url":"https:\/\/www.escalade.pro\/news\/progression-force\/","url_meta":{"origin":11520,"position":3},"title":"[RETOUR D\u2019EXPERIENCE] 25% de gain de force en semi-arqu\u00e9 ?","author":"Fred Vionnet","date":"7 f\u00e9vrier 2023","format":false,"excerpt":"Lorsque que vous avez d\u00e9termin\u00e9 un point faible dans votre grimpe, il faut \u00e9videmment s\u2019en occuper. Cela doit se faire de mani\u00e8re douce, progressive et intelligente.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"entrainement escalade climbing training","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/02\/IMG_1844.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/02\/IMG_1844.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/02\/IMG_1844.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/02\/IMG_1844.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":24758,"url":"https:\/\/www.escalade.pro\/news\/organiser-entrainement-escalade\/","url_meta":{"origin":11520,"position":4},"title":"Organiser son entrainement selon son niveau","author":"Fred Vionnet","date":"25 mars 2024","format":false,"excerpt":"Organiser son entrainement en escalade, c\u2019est \u00e9videmment un sujet tr\u00e8s vaste et dense. Pas si complexe mais qui demande quelques connaissances th\u00e9oriques et surtout beaucoup d\u2019exp\u00e9rience. 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