Page 120 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

10.3 → CONDITIONING
General and complementary conditioning to strengthen the muscles used during this skill and to strengthen antagonistic muscles to maintain muscular balance. (calisthenic workout, lifting weights, functional training, etc.).
— Abdominal exercises to improve lines.
— Basic and skill-specific exercises for nutcrack- ers and meathooks (conditioning Ch. 15, 16 & 17)
— One-arm suspensions plus shoulder engage- ment with one arm. (Ch. 8)
— Grip and forearm exercises. (Ch. 8)
10.4 → FLEXIBILITY
A proper level of shoulder, back, and hip flexibil- ity as well as good thoracic mobility will allow us greater range of movement, reducing the risk of injury and improving aesthetics while executing this skill.
— Foam roller exercises.
— Thoracic mobility exercises, as well as stretch- ing the back and hips on the floor with assis- tance.
— Shoulder stretching on the floor (resistance band), bench and stall bars. (Ch. 2)
— Rectus abdominis, obliques (internal, exter- nal).
— ”L” stretching: Latissimus dorsi (lats), abdom- inal 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.
CH. 10. SPIN
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