Page 36 - MANUAL ESTUDIANTES ENG ML1

9.2.3 CONDITIONING
Similar to the conditioning needed to perform front-back beats, our goal is to improve muscular development and tone and
allow our body to memorize movement patterns. Initially, we should do a greater number of repetitions and sets at a lower intensity, but as we get closer to the desired movement and our body is ready for the skill, we will do sets with fewer repetitions at a higher intensity. We are looking for maximum explosive strength and power to perform these skills.
- General conditioning to strengthen the muscles used during this skill and to strengthen antagonistic muscles to maintain muscular balance.
- Classic pull-ups/pronated grip pull-ups (wide and close grip) and variants as typewriter pull-ups, Australian pull-ups, etc., focused on strength, explosive strength, power, etc. depending on our target.
- Pull-ups on straps: starting from a neutral position with straight arms, we INTERNALLY rotate the wrists as we pull-up. This movement will "mimic" the position of our wrists while performing a diagonal/scissor beat.
- Diagonal/scissor beats on straps and rope focusing on proper technique (breath, pull-up elbow to lumbar region, side position, etc.).
- Grip and forearm exercises. (Chapter 8)
9.2.4 FLEXIBILITY
A proper flexibility level will likely help us improve body lines and reduce the risk of injury. A proper level of waist, hip, and
thoracic mobility will allow us a greater range of movement, thus improving the aesthetics while executing these beats and skills such as the “Hula”.
- Foam roller exercises.
- General shoulder stretching on the floor.
- Shoulder stretching on bench and stall bars.
- "L" stretching: Latissimus dorsi (lats), abdominal obliques (internal, external), intercostal muscles, serratus anterior, teres
(major and minor), etc.
- Stretching the hips and waist on the floor (extension, rotation, flexion, etc.), psoas and Iliacus (iliopsoas), hamstring muscles,
etc.
- Stretching the forearm extensors and flexors (as well as other forearm muscles involved during grip work), and stretching the
hands and fingers. (Chapter 8)
9.2.5 SOME SKILLS/MOVES
Receptions, mobility and Hula. Hula climb. Back flag/side planche
Placement inside Twist. Hula drop soleil.
34. The Aerial Movement ® © The Aerial Movement 2019