Page 14 - T.A.M. SPIN E-BOOK

3 → CONDITIONING
General and and complementary conditioning to strengthen strengthen the the the muscles
muscles
used during this skill and and to to strengthen strengthen antagonistic muscles
muscles
to to maintain muscular balance (calisthenic workout lifting weights functional training etc ) 4 → FLEXIBILITY
A proper level of shoulder back and hip flexibil- ity ity as as well as as good thoracic mobility will allow us greater range of of movement reducing the the risk of of injury and improving aesthetics while executing this skill —
Abdominal exercises to improve lines —
Basic and and skill-specific exercises for nut- crackers and and meathooks (conditioning Ch In- verted anatomical & & meathook meathook & & Back flag/side planche)
—
One-arm suspensions plus shoulder engage- ment with one arm arm (Ch Grip)
—
Grip Grip and forearm exercises (Ch Grip)
—
Foam roller exercises —
Thoracic mobility exercises as as as well as as as stretch- ing the the back and hips on the the floor with assis- tance —
Shoulder stretching on the floor (resistance band) bench and and stall bars (Ch Flexibility)
—
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 Flexibility)
—
Stretching the the hips and and waist on on on on the the floor (ex- tension rotation flexion etc etc etc ) ) psoas psoas and and Iliacus (iliopsoas) hamstring muscles
etc etc CH 10 SPIN
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