Page 103 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

9.3.4 FLEXIBILITY
A proper flexibility level will likely help us improve body lines and reduce the risk of injury. A proper level of waist, hip, and thoracic mobility will allow us a greater range of movement, thus improving the aesthetics while executing these beats and skills such as the “Hula”.
— Foam roller exercises.
— General shoulder stretching on the floor.
— Shoulder stretching on bench and stall bars. (Ch. 2)
— “L” stretching: Latissimus dorsi (lats), abdomi- nal obliques (internal, external), intercostal mus- cles, serratus anterior, teres (major and minor), etc. (Ch. 2)
— Stretching the hips and waist on the floor (ex- tension, rotation, flexion, etc.), psoas and Iliacus (iliopsoas), hamstring muscles, etc.
— Stretching the forearm extensors and flexors (as well as other forearm muscles involved during grip work), and stretching the hands and fingers. (Ch. 2)
—
Some Muscles To Stretch:
Arms muscles
• Hand muscles
• Forearm muscles: Extensors Flexors
• Muscles of the shoulder girdle
9.3.5 SOME SKILLS/MOVES
Body
• Trapezius
• Latissimus dorsi (lats)
• Abdominal obliques (internal, external)
• Intercostal muscles • Serratus anterior
• Biceps
• Shoulders
• Psoas major • Iliacus
• Receptions, mobility and Hula
• Placement inside Twist
• Hula climb
• Hula drop soleil
• Back flag/ side planche
THE AERIAL MOVEMENT®
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