Page 38 - MANUAL ESTUDIANTES ENG ML1

9.3.1.2 BREATHING
Breathing provides the body with energy and is a major component in all types of movement at the physical and
biomechanical level. Slow and intense movements require slow and deep breathing, while fast and explosive movements will need fast, short and explosive breathing.
A forced exhalation (short and explosive expiration) at the right moment (like a boxer when throwing a punch) creates muscular tension and abdominal engagement. Specifically, forced exhalation creates a contraction in the muscles of the abdominal wall (transversus abdominis, obliques, rectus abdominis) and internal intercostal muscles. Forced exhalation even create a contraction in the latissimus dorsi (coughing for example). In addition, the contraction of other accessory muscles (such as pectoralis major, serratus anterior, etc.) will optimize the movement and improve body lines.
We should perform a forced exhalation during the pull-up beat.
During forced exhalation (expiration), the muscles of the abdominal wall contract while pushing the diaphragm upwards, forcing
the air out as the intercostal muscles lower the rib cage and add force to the exhalation.
9.3.1.3 PULL-UP
This is without a doubt the most technical (besides breathing) and physical movement needed when executing twists/ pirouettes.

The pull-up is a movement of maximum explosive strength and power that will allow us to achieve the highest possible body height with enough dynamic force that it can be then transformed into the longest weightless moment.
Reaching this weightless moment will then enable us to perform twists/pirouettes or the desired dynamic movement without losing height, or losing as little height as possible.

The pull-up starts (simultaneously with the beat) when the second leg passes the rope’s vertical axis, maintaining the torso-hip- leg alignment (plank position), lifting toward the horizontal plane. This pull-up shouldn’t be vertical (hands to chest), but instead we should be aiming for the hands to reach the hips, this will involve a greater contraction of the pectoral muscles, glutes and core engagement, such as "front lever pull-up".
In skills such as the 360o or similar vertical dives, while the shoulders need to remain engaged to maintain good technique and a proper body line, there is no need to do a pull-up.
9.3.1.4 GLUTE ENGAGEMENT
In this highly technical skill, we need to focus on the proper glute engagement to ensure the body remains straight rather than
allowing it to flex at the hips (pike). In this exercise, the hamstrings and quadriceps femoris, among other leg muscles, should also be engaged.
Once we finish the upward beat we will relax our glutes so we can then initiate the descending phase with a pike before starting another beat.
Glute engagement should be performed with proper retroversion of the pelvis (pelvic retroversion).
9.3.1.5 ABDOMINAL ENGAGEMENT
A strong isometric abdominal contraction is crucial when executing this skill. For better results a forced exhalation (short and
explosive) is required.
A muscular contraction is the process in which tension is generated within muscle tissue in response to force or load. A muscle contraction does not necessarily mean muscle shortening; it can be produced without changes in muscle length, or even when the muscle lengthens.
Muscle contractions can be described based on length, tension, direction and speed. In this case we will be producing an isometric abdominal contraction (when muscle tension changes but muscle length remains the same).
9.3.1.6 LEG ENGAGEMENT
Another key element is the isometric contraction of the quadriceps femoris muscle group maintaining a straight legs-hips-torso
line during the horizontal plank position, which is critical for the proper execution of this skill. Pointed toes (plantar flexion) will improve our lines.
36. The Aerial Movement ® © The Aerial Movement 2019