Page 169 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

— One-armed:
• From a straight and light diagonal position, touching the straps with the opposite foot of our hanging arm, slide the foot along the strap to reach the hand we are hanging with. The foot should be flexed, with the outside resting on the outer edge of the strap. Perform an internal rota- tion of the wrist-elbow-shoulder as we lift up (until we reach the starting position), and an external rotation when we lower down. (Legs separate). (img. 1-2)
• Without touching the straps with the foot (keep- ing a light diagonal with our legs), slide the knee along the strap and hanging arm until we reach the elbow. Perform an internal rotation of the wrist-elbow-shoulder as we lift up, and an exter- nal rotation when we lower down. (Legs together or legs separate). (This exercise will have a key role when performing skills such as the 360o, Tic- Tac, etc.).
TRAINING EXAMPLES
— Without touching the straps with the foot: 4 to 5 sets of 3 to 5 repetitions (each arm) at max- imum speed when we lift up, rest periods of 2 to 4 minutes between sets. Intensity of about 60% of 1RM. (Power)
— Without touching the straps with the foot: 4 to 8 sets of 20 to 30 seconds (each arm) at maximum speed when we lift up, rest periods of 3 to 5 minutes between sets. Intensity be- tween 80% and 90% of 1RM. (Anaerobic lactic endurance)
In order to adjust the % of intensity, some of these exercises can be performed at different fitness levels using a progres- sion towards our final goals, (for example using a RESIS- TANCE BAND, with a SPOT FROM SOMEONE ELSE, adding EXTRA WEIGHT, doing ISOMETRIC or ECCENTRIC TRAIN- ING, etc.).
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THE AERIAL MOVEMENT®
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