Page 184 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
P. 184
—BODY POSITION:
Banana:
Keeping the legs together, with the free arm over- head, internally rotated, and held against the head; the body should be doing a lateral flexion of the spine while the muscles on the opposite side (latissimus dorsi, obliques, intercostal mus- cles, teres major, etc.) are fully extended. The fo- cus is on lateral flexion, not back extension.
Russian:
We hold the legs and arm exactly the same as in the “banana” position, but keep the body in a straight line (plank), as parallel to the floor as possible.
Diagonal:
We can hold the legs together or apart, keeping the free arm overhead or to the side (depending on the desired ending position). We hold a full body extension (latissimus dorsi, obliques, inter- costal muscles, teres major, etc. extended), but keep the body in a straight line with a descending diagonal angle.
CH. 17. BACK FLAG/SIDE PLANCHE
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