Page 168 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
P. 168
— From inverted anatomical position to feet to hands position, making sure the feet remain in be- tween the straps (in the same vertical line through- out the exercise), we will perform an external rota- tion of the wrist-elbow-shoulder as we lift up (until we reach the initial inverted anatomical position), and an internal rotation when we lower down.
LEVEL 1. Touching the straps with the feet.
LEVEL 2. Without touching the straps with the feet.
TRAINING EXAMPLES
— 3 to 5 sets of 15 to 20 repetitions (without touching the straps), rest periods of 1 to 2 min- utes between sets. Medium intensity (Endur- ance)
— 3 to 5 sets of 10 to 15 seconds (performing the exercise without touching the straps), rest periods of 2 to 3 minutes between sets. Intensi- ty between 90% and 95% of 1RM. (Anaerobic alactic training)
CH. 15. INVERTED ANATOMICAL POSITION (NEEDLE/CANDLESTICK)
166
