Page 106 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

9.4.1.3 PULL-UP
This is without a doubt the most technical (be- sides breathing) and physical movement needed when executing twists/pirouettes.
The pull-up is a movement of maximum explosive strength and power that will allow us to achieve the highest possible body height with enough dynamic force that it can be then transformed into the longest weightless moment.
Reaching this weightless moment will then en- able us to perform twists/pirouettes or the de- sired dynamic movement without losing height, or losing as little height as possible.
9.4.1.4 GLUTE ENGAGEMENT
In this highly technical skill, we need to focus on the proper glute engagement to ensure the body remains straight rather than allowing it to flex at the hips (pike). In this exercise, the hamstrings and quadriceps femoris, among other leg mus- cles, should also be engaged. Once we finish the
9.4.1.5 ABDOMINAL ENGAGEMENT
A strong isometric abdominal contraction is cru- cial when executing this skill. For better results a forced exhalation (short and explosive) is re- quired.
A muscular contraction is the process in which tension is generated within muscle tissue in re- sponse to force or load. A muscle contraction does not necessarily mean muscle shortening; it can be produced without changes in muscle length, or even when the muscle lengthens.
9.4.1.6 LEG ENGAGEMENT
Another key element is the isometric contraction of the quadriceps femoris muscle group main- taining a straight legs-hips-torso line during the
The pull-up starts (simultaneously with the beat) when the second leg passes the rope’s vertical axis, maintaining the torso-hip-leg alignment (plank position), lifting toward the horizontal plane. This pull-up shouldn’t be vertical (hands to chest), but instead we should be aiming for the hands to reach the hips, this will involve a greater contraction of the pectoral muscles, glu- tes and core engagement, such as “front lever pull-up”.
In skills such as the 360o or similar vertical dives, while the shoulders need to remain engaged to maintain good tech- nique and a proper body line, there is no need to do a pull- up.
upward beat we will relax our glutes so we can then initiate the descending phase with a pike before starting another beat.
Glute engagement should be performed with proper retro- version of the pelvis (pelvic retroversion).
Muscle contractions can be described based on length, tension, direction and speed. In this case we will be producing an isometric abdominal contraction (when muscle tension changes but muscle length remains the same).
CH. 9. DYNAMICS
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horizontal plank position, which is critical for the proper execution of this skill. Pointed toes (plan- tar flexion) will improve our lines.