Page 105 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

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From Nutcracker:
We start by extending the body upwards and outwards (diagonal) with respect to the ground in order to increase the distance from the center of gravity and to generate more energy.
For a right sided beat, the rope should be placed on the right side and the right leg should initi- ate the movement once the full body extension is reached.
It is important not to let the hips drop since this will break the pendulum movement, in turn the rotational energy.
We inhale at the beginning, right before the beat starts, and exhale during the pullup and body lift.
9.4.1.2 BREATHING
Breathing provides the body with energy and is a major component in all types of movement at the physical and biomechanical level. Slow and intense movements require slow and deep breathing, while fast and explosive movements will need fast, short and explosive breathing.
A forced exhalation (short and explosive expi- ration) at the right moment (like a boxer when throwing a punch) creates muscular tension and abdominal engagement. Specifically, forced ex- halation creates a contraction in the muscles of the abdominal wall (transversus abdominis, obliques, rectus abdominis) and internal inter- costal muscles. Forced exhalation even create a contraction in the latissimus dorsi (coughing for example). In addition, the contraction of other accessory muscles (such as pectoralis major, ser- ratus anterior, etc.) will optimize the movement and improve body lines.
We should perform a forced exhalation during the pull-up beat.
During forced exhalation (expiration), the muscles of the abdominal wall contract while pushing the diaphragm up- wards, forcing the air out as the intercostal muscles lower the rib cage and add force to the exhalation.
The respiration process involves the production of energy, typically as a result of supplying oxygen to the cells with- in organs and tissues and producing carbon dioxide as a byproduct. All aerobic organisms need oxygen for cellular respiration. The circulatory and respiratory systems work to- gether to circulate oxygen throughout the body so cellular respiration can take place. By combining glucose and ox- ygen, the cell produces adenosine triphosphate (ATP), the source of energy used to power contraction in working mus- cles. While breathing has several important bodily func- tions (speech, laughter, etc.), it plays a critical role during exercise. Proper inhalation and exhalation ensures that the working muscles will continue to receive the oxygen they need, improving performance and safety and allowing us to reach our training goals.
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