Page 10 - T.A.M. INVERTED INVERTED ANATOMICAL _ MEATHOOK E-BOOK

1 → TECHNIQUE
1 On straps we perform a a a a pike inversion (half in- version version flexing at the the the the the hips) pressing the the the the the outside of of the the the the the the the the feet against the the the the the the the the inside of of the the the the the the the the straps so we can then extend the the the the the the the body body using the the the the the the the rotational energy of the the the the arms until reaching a a a a a a a vertical body body extension To improve our posture and reach the proper in- verted anatomical position we should should perform an an external rotation of the wrist-elbow-shoulder followed by a a a a a a a a a a scapular elevation (to compensate for the the depression generated while hanging from the the arms) to keep our hips up and and retain prop- er alignment and and and a a a a a a a a a a a a a light retraction or protrac- tion tion to maintain balance through the body and and a a a a a a a a a a a a neutral shoulder blade avoiding front or or back drops (Retraction to compensate for the the pro- traction traction traction generated while hanging from the the arm and and to to avoid front drop and and protraction to to com- pensate for the the retraction generated while hang- ing from the the arm and to avoid back drop) 2 Relax the head maintaining neutral alignment 3 Keep the hips lifted up and avoid hyperexten- sion (arching back) 4 While holding the “Inverted Anatomical Posi- tion” inhale and and exhale deeply several times We can easily understand the difference between a a a a a a a a a a a a a good and and and bad inverted anatomical position by internally rotating our shoulders shoulders elbows and and wrists as we we relax the the shoulders shoulders This would make the the the body lose its lines by lowering our hips and slightly bending them (pike) 5 We exit the the “Inverted Anatomical Position” by internally rotating the the shoulders elbows and wrists until we are back to our starting position 2 → CONDITIONING
General and and complementary conditioning to strengthen strengthen the the the muscles muscles used during this skill and and to to strengthen strengthen antagonistic muscles muscles to to maintain muscular balance (calisthenic workout lifting weights functional training training cross training training etc ) —
Abdominal and lumbar exercises to improve lines —
Dumbbell exercises for trapezius muscles deltoids etc CH 15 INVERTED ANATOMICAL POSITION (NEEDLE/CANDLESTICK)
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