Page 24 - T.A.M. DYNAMICS (BEATS) E-BOOK

4 → SIDE (BELL/PLANK) BEATS
This is is one of of the the most complex complete and versatile types of of beats since it will allow us to perform several consecutive dynamic movements including the the the continuity of a a a a circular movement on on on the rope 4 1 TECHNIQUE
With each beat we try to draw an imaginary circle circle with our legs as as as far away from the center as as as possible A larger circle circle will increase and op- timize the the pendulum movement in in turn the the rota- tional energy We start with small beats beats from side-to-side keeping the the legs legs wide open (bell beats) and and re- laxing the the legs legs and and hips With each beat beat we try to gain height by adding muscle contractions until reaching the horizontal plane 4 1 1 1 1 BEAT INITIATION
We should not anticipate the the the turning of the the the hips or we will end up touching the the the rope with our legs Timing is is critical when executing this skill —
From Knee To Chest:
We start by hanging with both arms straight and shoulders engaged (light scapular depression and and downward rotation rotation to compensate for the upward rotation rotation and and elevation generated while hanging) Next we we lift our our our knees toward our our our chest and and then in in in a a a a a a a a fluid motion we we extend our our our our legs upwards and and and outwards (aiming for our our our feet to to reach the the the same height as our our hands) We want to to maximize the the the the the size of of the the the the the circumference outlined by the the the the feet to improve the the the the fluidity and energy of of our beat In this case we are not looking for a a a a a a full full body extension extension (legs-hips-torso) but instead a full full leg extension extension We can increase the the the size of the the the movement with a a a a a a a a a a pull-up and and by lifting our hips towards the the the the hor- izontal plane and and then reaching for a a a a a a a a a full body extension (legs-hips-torso) This will significantly increase the the the the radius of of the the the the circumference and the the the the energy of the the beat We inhale at the the beginning of the the movement so we we can exhale as we we lift our body forward CH 9 DYNAMICS
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