learn aerial fabrics, russian climb

Russian climb

Generally we learn this exercise after the basic climb.

Strength requirements:

1) Arms strength: just as the basic climb the exercises are focused on developing the strength of the muscles involved in the pulling actions in the arm (latissimus dorsi, musculus deltoideus, musculus bíceps brachii) and also the muscles that flex the hand and the fingers (musculus flexor digitorum profundus, musculus flexor digitorum superficialis, musculus flexor carpi radialis).

The row or horizontal pull with bent legs is much easier than the row or horizontal pull with straight legs, in the upper part of the movement we must focus on holding the hollow position. In the half pull ups or vertical seated pulling with spread legs, and the half pull up or veetical seated pulling with legs together, the heels must be in contact with the floor at all time. The previous exercises are used to develop the strength for the pull ups.

2) Abdomen and legs strength: And just as the basic climbing the goal of this exercises is to tangle the fabric with the feet as high as posible (musculus oblicuus externus abdominis, musculus oblicuus internus abdominis, musculus rectus abdominis, musculus iliopsoas)depending on the exercise we must focus on keeping the arms bent (legs lifts in tuck position with bent arms) or straight (legs lifts in tuck position with straight arms).

Flexibility requirements: again the main flexibility is required on the hip joint (articulatio coxofemoralis).

Methodology: the technique for tangling the fabric in the feet, is the main difference with the basic climb, it is important to make sure that we are pressing the fabric in the correct way.

If we put all these together then we have the Russian climb.