Page 26 - T.A.M. DYNAMICS (BEATS) E-BOOK

4 1 3 PULL-UP
This is is without a a a a a doubt the most technical (be- sides breathing) and physical movement needed when executing twists/pirouettes The pull-up is a a a a a a movement of maximum explosive strength and power that will allow us to achieve the the highest possible body height with enough dynamic force that it it can be then transformed into the the longest weightless moment Reaching this weightless moment will then en- able us to perform twists/pirouettes or or the the de- sired dynamic movement without losing losing height height or losing losing as as little height as as possible 4 4 1 4 4 GLUTE ENGAGEMENT
In this highly technical skill we need to to focus on the the the proper glute engagement to to to ensure the the the body remains straight rather than allowing it to to flex at at the the the the hips (pike) In this exercise the the the the hamstrings and quadriceps femoris among other leg mus- cles should also be engaged Once we finish the the 4 1 5 ABDOMINAL ENGAGEMENT
A strong isometric abdominal contraction is is is cru- cial when executing this skill For better results a a a a a forced exhalation (short and explosive) is is re- quired A muscular contraction is is is the process in in in which tension is is is generated within muscle muscle tissue in in in re- sponse to force or or or load A muscle muscle muscle contraction does not necessarily mean muscle muscle muscle shortening it it can be produced without changes in in muscle muscle muscle length length or even when the the muscle muscle lengthens 4 1 6 LEG ENGAGEMENT
Another key element is is is the the the isometric contraction of the the the the quadriceps femoris muscle group main- taining a a a a a straight legs-hips-torso line during the the The pull-up starts (simultaneously with the the the beat) when the the the the second leg leg passes the the the the rope’s vertical axis maintaining the the the the torso-hip-leg alignment (plank position) lifting toward the the horizontal plane This pull-up shouldn’t be be vertical (hands to to chest) but instead we should should be be aiming for the the the hands to to to reach the the the hips this will involve a a a a a a a a greater contraction of the the the pectoral muscles glu- tes and core engagement such as “front lever pull-up” In skills such as the the 360o or similar vertical dives while the the shoulders need need to to to remain engaged to to to maintain good tech- nique and a a a a a a a proper body line there is no need need to to to do a a a a a a a pull- up upward beat we we will relax our glutes so we we can then initiate the the the descending phase with a a a a a a a a a a pike before starting another beat Glute engagement should be performed with proper retro- version version of the pelvis (pelvic retroversion) Muscle contractions can be be described based on on on on on length tension direction and speed In this case we will be producing an an an isometric abdominal contraction (when muscle muscle tension changes but muscle muscle length remains the same) CH 9 DYNAMICS
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horizontal plank position which is is critical for the proper execution of this skill Pointed toes (plan- tar flexion) will improve our lines