Page 31 - T.A.M. ROLL-UPS E-BOOK

3 Hands-free descent (roll-down) on the rope with two body wraps using c-shapes (pike to back balance rotations) 4
Slow motion roll-up on on the rope with a a a a a a single wrap using c-shapes (pike to back balance ro- tations) pushing the the tail tail and and and switching hands respecting each and and and all of the the technical details previously mentioned in in this chapter 4
→ CONDITIONING
General and and complementary conditioning to to to strengthen strengthen the the the muscles muscles used during this skill and and to to to strengthen strengthen antagonistic muscles muscles to to to maintain muscular balance (calisthenic workout lifting weights functional training training cross training training etc ) To strengthen the the the core in in in in order to ensure the the the movement remains controlled and and fluid general conditioning focused on on on on abdominal and and lower back exercises will help us 5 → FLEXIBILITY
As with any other sport a a a proper flexibility level will help us improve body lines and reduce the the risk of of injury A greater level of of thoracic mobili- ty ty a a a a a a a a a a strong pike and and good back hip waist and and shoulder flexibility will give us us a a a a a a a a a a greater range of movement allowing us us to perform the hands- free roll-up — Foam roller exercises — Shoulder stretching on bench and stall bars (Ch Flexibility)
— Rectus abdominis obliques (internal exter- nal) — ”L” stretching: Latissimus dorsi (lats) abdom- inal obliques (internal external) intercostal mus- cles serratus anterior teres (major and minor) etc (Ch Flexibility)
— Thoracic mobility exercises as as as well as as as stretch- ing the the back and hips on the the floor with assis- tance — Stretching the the hips and and waist on on on on the the floor (ex- tension rotation flexion etc etc etc ) ) psoas psoas and and Iliacus (iliopsoas) hamstring muscles etc etc THE AERIAL MOVEMENT®
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