Topic Category: video

Lat-Tri Insertion Stretch – Instructions

1. Use a support.
2. Get on your knees and put your elbows on this support.
3. Use a weight to help you align the arms with the line of your back.
4. Your arms go down and hold a weight behind your head.
5. The goal is to have an alignment between your back, your shoulders and your upper arms.
6. Push down gently your shoulder blades towards the ground in order to stretch your shoulders.
7. Hold the position for 30 to 60 seconds.
8. When the exercise becomes easy, pull your knees back until you do this exercise on your feet.
9. You have to keep your back straight and your lower back in retroversion (which points towards the sky).
10. This exercise is useful for the opening of your shoulders before your handstand practice.

Aú Helicoptero Step 2 – Instructions

1. Place a ball or a tennis ball on the ground.
2. Do your demi cartwheel above the ball.
3. Look at the object during the movement.
4. Try to kick the ball with your right leg, which stays straight during the movement.
5. The leg hits the ball and continues its trajectory to land further.
6. During this time the other leg stays straight at the start and once it has passed the vertical axis, it begins to bend.
7. This leg (left on the video) lands delicately.
8. During the movement, put strength in your arms to manage the rotations of your legs.
9. In this step 2, you start to build the “Helice”.

Cartwheel Step 1 – Instructions

1. First, get into a squat position.
2. Place the first hand close to you while extending your first leg (right in the video).
3. Then place the second hand far ahead.
4. The gap between the hands is more important than the width of your shoulders.
5. Kick with your first leg (right in the video) to form a split between your two legs. If you have to stop in the middle of the movement, you should end up in a split position with both hands on the ground.
6. Once the first leg (right in the video) is on the ground. Be sure to stabilize it firmly in the ground.
7. Sweep the second leg which stays straight (left in the video).
8. The second leg (left in the video) goes far on the line.
9. Stand up with control pushing yourself up on your hands and especially on the second hand (right in the video).