Page 27 - T.A.M. VERTICAL_ ELEPHANT LIFT E-BOOK

Some muscles muscles involved:
Forearm muscles muscles (flexors and and extensors) wrist and and and finger flexors flexors pronator pronator quadratus brachi- oradialis and and and pronator pronator teres biceps brachialis 3 heads of triceps triceps triceps (triceps brachii brachii long and and lateral head head head head triceps triceps triceps brachii brachii medial head head head head (deep head) ) ) ) cervical (neck) extensors extensors spine extensors extensors (erector spinae: iliocostalis lumborum and thoracis thoracis thoracis lon- gissimus thoracis thoracis thoracis spinalis thoracis) trapezius ro- tator cuff (teres minor subscapularis infraspina- tus tus tus supraspinatus) deltoid pectoralis major and minor latissimus dorsi (Lats) serratus anterior abdominal obliques (external internal and inter- nal nal nal nal SX) transversus abdominis abdominis rectus abdominis abdominis gluteus maximus hamstrings (semimembrano- sus sus semitendinosus biceps femoris) lower legs muscles WRIST AND FINGER FLEXORS PRONATOR QUADRATUS
SPINE EXTENSORS
CERVICAL EXTENSORS
DELTOID PECTORALIS
TRANSVERSUS ABDOMINIS ABDOMINIS RECTUS ABDOMINIS ABDOMINIS ABDOMINAL OBLIQUES
HAMSTRINGS
GLUTEUS
LATISSIMUS DORSI SERRATUS ANTERIOR
BRACHIORADIALIS PRONATOR TERES
BICEPS
BRACHIALIS
3 HEADS OF TRICEPS
Back lever could be performed with internal rotation rotation (prona- tion) tion) neutral or or or external rotation rotation (supination) of the arms depending on on on on on our our discipline (rings rope straps horizontal bar/high bar bar etc) our our activity/sport or or or or or the the skill desired In Aerial Calisthenics and Street Workouts for for example if we perform on on on on the the horizontal bar/high bar bar starting from hang- ing ing ing with external external rotation rotation as a a a a a a a a a a a a a chin-up (supination) when holding the back lever we will continue in in in in in in in in in external external rotation rotation with our arms in in in in in in in in a a a a a a a a a a a a a a a supinated position (pronated in in in in in in in in relation to the the floor) while starting from an internal rotation as a a a a a a a a a a a a a a regular pull-up (pronation) when holding the the back lever we will con- tinue in in in in in in in in in internal rotation with our arms in in in in in in in in in a a a a a a a a a pronated position (supinated in in in in in in in in relation to the the the floor) When performing on on on on on rings or or or straps (although they have have different grips) we we will have have the the the the mobility of of of our our arms so so we we we could choose the the the type of of of rotation rotation The internal rotation rotation rotation will will increase our our range of of of motion so so we we we could perform a a a a a a a a a a a a “skin the the cat” however external rotation rotation will will decrease the the the range of motion but can place more stress on on on on the the the elbow joints (as Maltese Cross) An option could be to per- form the the back lever in in a a a a a a neutral arm position THE AERIAL MOVEMENT®
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TRAPEZIUS