![]() ![]() The best options would be a flat grassy area or a panel mat. And you probably shouldn’t ever attempt is on those surfaces regardless. Once you make it through the steps above you are ready to attempt an aerial on a flat surface. How Much Is A Gymnastics Mat Step 5 – Perform An Aerial On Tumbling Floor Some may find step 3 harder than this step. The surface will be a level height but the bounce from the air track will make it easier. Panel mat folded in half (2 sides thick) down to soft ground or flat panel mat.Completely folded Panel Mat (4 sides thick) down to soft ground or flat panel mat.The air track gives you an extra bounce which makes the movement easier. Air track down to a soft ground or panel mat.The aerial will be easy at first and then will get increasing harder as you progress. You can create a lot of steps with just 2 panel mats as well. Here’s a short list of “steps” you could follow if you have the equipment at home. You can think about this in steps and keep working your way down until you can do an aerial on a flat panel mat. In this video you’ll see we are using an air track as the elevated surface and then she lands down onto a panel mat. Here’s a video of my daughter landing her first aerial from an elevated surface. Video can’t be loaded because JavaScript is disabled: Aerial Drills – Tammy Biggs () Step 4 – Start With An Aerial From A Raised Surface Needle kicks are important for other gymnastics maneuvers so taking to master it with the correct fundamentals is important. If you ran through this routine 3-5 times a week you will get results fast. This video has a lot of stretching before you start to perform the movement which will help your overall gymnastics skills. This is definitely a pre-requisite for performing an aerial. Here’s a short video from Erica Lin on how to do a needle kick. In addition to assisting with your lower back and shoulders, the plank is also extremely effective at helping you develop strength in the forearms, calves, and hamstrings. As a bonus, when you learn how to do a plank correctly, you also strengthen the glutes, upper back, chest and abs. It is a great way to strengthen the core muscles, lower back and shoulders. The plank exercise movement has been around since Joseph Pilates introduced it in the 1920’s. Start with 30 seconds and then build into 1 minute, 2 minutes and beyond. Build up on your planks and try to hold this position for longer and longer periods. Squeeze your core and hold as still as possible. ![]() Get into a push up position and slowly lower yourself onto the forearms. ![]()
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