Page 45 - MANUAL ESTUDIANTES ENG ML1

11.3 CONDITIONING
Abdominal exercises, and general and complementary conditioning to strengthen the muscles used during this skill and to
strengthen antagonistic muscles to maintain muscular balance (calisthenic workout, lifting weights, functional training, etc.).
1. To strengthen the abdomen in order to avoid excessive compression and twisting, as well as to make the beat more precise, controlled, and explosive, we should perform (keeping a proper shoulder engagement) from meathook to meathook exercises:
- Level 1: Hanging on the straps with straight arms, perform a meathook to the right side and then to the left. The back should remain parallel to the floor and the legs should brush the straps as they move from one side to the other. Repeat.
- Level 2: Hanging on the straps with straight arms, straddle the legs, keeping them parallel to the floor and at a 90o angle with respect to the torso, and with a maximum angle of about 135o between them. Perform a meathook to the right and return to the starting position, (legs parallel to the floor and at a 90o angle with respect to the torso) then perform a meathook to the left and then return again to the starting position. Repeat.
- Level 3: Perform exercise Level 2, doing a pull-up while holding the starting position (legs parallel to the floor and at a 90o angle with respect to the torso).
Although the regular/classic roll-up could be considered a "ballistic" or "explosive" movement, we won’t condition for it following power training guidelines, since anaerobic lactic resistance training will provide better muscular tone for the achievement of one or several roll-ups.
11.4 FLEXIBILITY
Greater back flexibility will allow us to finish the roll-up in a hands-free back balance.
A proper level of shoulder, back, and hip flexibility, as well as good thoracic mobility, will allow us a greater range of movement, reducing the risk of injury and improving aesthetics while executing this skill.
- Foam roller exercises.
- Shoulder stretching on bench and stall bars.
- Rectus abdominis, obliques (internal, external).
- "L" stretching: Latissimus dorsi (lats), abdominal obliques (internal, external), intercostal muscles, serratus anterior, teres
(major and minor), etc.
- Thoracic mobility exercises, as well as stretching the back and hips on the floor with assistance.
- Stretching the hips and waist on the floor (extension, rotation, flexion, etc.), psoas and Iliacus (iliopsoas), hamstring muscles,
etc.
43. The Aerial Movement ® © The Aerial Movement 2019