Page 166 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

15.1 → TECHNIQUE
1. On straps, we perform a pike inversion (half in- version, flexing at the hips), pressing the outside of the feet against the inside of the straps so we can then extend the body using the rotational energy of the arms until reaching a vertical body extension.
To improve our posture and reach the proper in- verted anatomical position, we should perform an external rotation of the wrist-elbow-shoulder followed by a scapular elevation (to compensate for the depression generated while hanging from the arms) to keep our hips up and retain prop- er alignment, and a light retraction or protrac- tion to maintain balance through the body and a neutral shoulder blade avoiding front or back drops. (Retraction to compensate for the pro- traction generated while hanging from the arm and to avoid front drop, and protraction to com- pensate for the retraction generated while hang- ing from the arm and to avoid back drop).
2. Relax the head, maintaining neutral alignment.
3. Keep the hips lifted up and avoid hyperexten- sion (arching back).
4. While holding the “Inverted Anatomical Posi- tion”, inhale and exhale deeply several times. We can easily understand the difference between a good and bad inverted anatomical position by internally rotating our shoulders, elbows, and wrists as we relax the shoulders. This would make the body lose its lines by lowering our hips and slightly bending them (pike).
5. We exit the “Inverted Anatomical Position” by internally rotating the shoulders, elbows, and wrists, until we are back to our starting position.
15.2 → 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.).
— Abdominal and lumbar exercises to improve lines.
— Dumbbell exercises for trapezius muscles, deltoids, etc.
CH. 15. INVERTED ANATOMICAL POSITION (NEEDLE/CANDLESTICK)
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