Page 145 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

3. Hands-free descent (roll-down) on the rope with two body wraps, using c-shapes (pike to back balance rotations).
4. Slow motion roll-up on the rope with a single wrap, using c-shapes (pike to back balance ro- tations), pushing the tail and switching hands respecting each and all of the technical details previously mentioned in this chapter.
13.4 → 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, cross training, etc.).
To strengthen the core in order to ensure the movement remains controlled and fluid, general conditioning focused on abdominal and lower back exercises will help us.
13.5 → FLEXIBILITY
As with any other sport, a proper flexibility level will help us improve body lines and reduce the risk of injury. A greater level of thoracic mobili- ty, a strong pike, and good back, hip, waist, and shoulder flexibility will give us a greater range of movement, allowing us to perform the hands- free roll-up.
— Foam roller exercises.
— Shoulder stretching on 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)
— Thoracic mobility exercises, as well as stretch- ing the back and hips on the floor with assis- tance.
— Stretching the hips and waist on the floor (ex- tension, rotation, flexion, etc.), psoas and Iliacus (iliopsoas), hamstring muscles, etc.
THE AERIAL MOVEMENT®
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