aerial tissus, dance on silks learn basic climb

Basic climbing:

This is one of the first exercises that we learn in order to get up in the fabric, the base of this exercises is a posture from gymnastics called the hollow position.

Arms strength: the objective of this exercises is to strengthen the muscles involved in the pulling actions, and the muscles that flex the hand and fingers.

1) Row or horizontal pull with bent knees, this is the easiest row variation.

2) Row or horizontal pull with straight legs, the body must remain in a straight line, this is harder tan the same exercise with bent knees.

3) Half pull ups or vertical pull with spread legs, this is easier than the same exercise with legs together.

4) Half pull ups or vertical pull with legs together, the heels must be touching the ground all the time.

5) Full pull up or hanging vertical pull, to achieve this exercise make the climbing more easy.

Abdomen and legs strength: the objective of this exercises is to

strengthen the muscles that lift our knees and feet, in order to tangle them

with the fabric.

1) Leg lifts in tuck position with straight arms, here the arms must be straight.

2) Leg lifts in tuck position with bent arms, the arms must be bent Isometrically.

Flexibility: the most important flexibility is required in the hip joint.

Methodology:

1) Isometric hold in tuck position, hold for at least five seconds.

2) Isometric hold in pike position.

3) Brushing the fabric, then we must start to manipulate the

fabric with our feet.

4) Tangle the foot, this movement is done in an inward

direction.

5) It is important to notice if we are pressing the fabric correctly.

If we put all these together then we have the basic climbing