The perfect aerial split involves arms straight out, legs fully spread upward, behind the arms with toes pointed, back straight and a nice smile that says, “Yes, I know my aerial splits they are phenomenal . Start stretching so that perfect aerial splits are yours.
Steps
Part 1 of 3: Positioning Properly
Step 1. Start by forming a V with your arms up, or by keeping your hands together on your head
Technically it starts with the hands together in front of the chest. But it's not a very active position, so let's go straight to V with arms up or hands on head. You have to start at the top, so you can then go down and gain speed.
Newcomers start with a V at the top, while All-Stars tend to start with their hands together at the top, arms straight in front of the head
Step 2. Lower yourself into an athletic position, swinging your hands down and bending your knees
If the first position was with the arms up in a V or vertical grip, the second position is with the knees slightly bent, the weight on the soles of the feet and the hands fisted down, in front of the knees ready to swing back. 'tall. We will refer to this as the "athletic" position from now on.
If you move from V to this position, be sure to swing your arms in and down, not out and down. If you are moving from a vertical grip, swing your arms straight down
Step 3. Form a “T” with your arms straight
Let's first describe the arms of the jump. When you finish the athletic stance, your arms move to a straight, precise "T". They should form a 90 degree angle with the neck and head. Neither lower nor higher.
- Some people tend to lower the T so that their legs appear higher. But the legs will no longer seem higher - the shape will simply be inaccurate.
- When you form the T, make it precise. A good cheerleader has a lot of energy behind even the smallest movement, from head to toe.
Step 4. Jump down onto the soles of your feet, rotating your hips back and down
For a natural upward blast, try jumping on the soles of your feet. This will help keep your fingers pointed, creating a more beautiful and elongated jump. Take your legs out from under your body as quickly as possible, swinging them out and to the side.
To make them go up, twist your hips back, exposing the inner thigh to the outside. Imagine someone grabbing the top of your legs, moving them counterclockwise about an hour; this means turning them back. If you drop them a little, this is ideal as your feet will be slightly higher than your hips
Step 5. Return to the ground
From the jump he then returns to the ground, resuming the athletic position. This means that you will land trying to keep your feet close together, your legs slightly bent, your hands in front of you and your arms straight. Stay in the athletic position for a second, then straighten up. That's all.
To land from the last half of the jump, you need to work with the elastic bands at the ankles. This will prompt the legs to descend faster and absorb the rapid movement into the muscle memory
Part 2 of 3: Seeking the Perfect Aerial Splits
Step 1. Start with your feet together
Find an object high up in front of you, just above your eye level. This is your goal to jump. Think that you will jump to the same height as that object.
Before entering the jump (starting the next step) and when you are ready, count 5-6-7-8. Preparation begins with 1
Step 2. At 1, put your arms in front of you, joining your hands
The arms should have the elbows bent and be held to the chest. Maintain this same position at 2.
The arms should appear almost in a prayer position, but the head should remain straight and the hands together halfway between a clap and a fist
Step 3. At 3 it forms a precise V
Or put your arms on top of yourself, while keeping your hands together (this is an All-Star protocol). Maintain this position also at 4. Each step is divided into two parts.
Make it accurate. You should swing your arms up into a V or grab. At 4 there should be no movement
Step 4. At 5, swing your arms down in front of you and form the athletic stance
Do not swing outward, but inward and downward. The arms cross slightly if you are coming from a V position.
- Remember: the athletic position is with the arms in front of the knees, legs slightly bent, soles of the feet ready to jump, and head looking straight ahead.
- Make sure your legs are firmly on the ground on the soles of your feet. If you jump before the aerial split, the landing will be inaccurate because you don't have enough balance when preparing.)
- At 6 the jump begins, ending the swing. The swing of the arms must be a single constant movement, in order to give you speed. The arms will end in a T and the legs will rise in the air.
Step 5. Reach the pinnacle of the jump on 7 and land on 8
Remember: In an aerial split, you don't necessarily have to touch your fingertips. The arms should be T-shaped and the legs should be spread apart in the air. Use your diaphragm to lift your legs up and stay in the straight position.
- Bring the legs back down at 8, assuming the athletic stance for a while before returning to the natural starting position.
- Try to do a lot of them in series. The more you work on stamina, the better the splits will be.
Part 3 of 3: Stretching for an Air Splits
Step 1. Always warm up and stretch before doing the splits
You should always warm up and stretch your legs before jumping to avoid injury. Do some jogging, some jumping jacks, and push-ups to get the blood flowing. This will prepare the muscles to extend to their maximum potential.
There are several stretching exercises you can do to prepare for the air splits. We will discuss this in the next steps. Remember never to overdo it - you will find yourself unable to stretch the next day
Step 2. Sit in the front split position
To do this stretch, start out on the floor. Place your legs sideways and out as level with your torso as possible. Hold this position and put your arms in a T. So you should also appear in the air. Hold for 10-20 seconds. Relax and repeat. You will soon be able to do this pose effortlessly.
In a "T" the arms are extended out to the side, so that the body is shaped like this letter. Typically, your hands are in fists when you are in this position
Step 3. Do the squat kick
It can be very difficult, but once you have mastered this exercise, you will be able to do most of the jumps perfectly. To do this, place your knees shoulder-width apart and form a T. Bend your knees until you are in a squat position (you should be able to feel the muscles already pulling). Kick your right leg as high as possible without moving from the T-position or squat. The rest of the body should be completely still as you kick. Do the same thing with your left leg.
Try to keep your back straight. During the jump, you must have a straight back or the jump will be hunched over. Practice creates habit, after all
Step 4. Do hip flexor exercises
If you don't develop your hip flexors, it will be difficult to lift your legs high. Sit on the ground in an open space. Here's how to do this stretch:
- Get into the front split position, as in the first stretch described.
- With your back straight, spread your legs as much as possible in front of you. The more you can carry them sideways, the better.
- Put your hands on your knees. The weight should be on the hands; if he's back, you're cheating!
- Point your toes and lift your legs 10-15cm off the floor.
- Do fast cycles, raise and lower, raise and lower. Do this 10 times, pause and then repeat 10 more times.
Step 5. Stretch your legs against the wall
One way to do higher aerial splits is to use the wall as resistance. To start, find a wall (wide enough that you can stretch your legs), then lie on your back (facing the wall). Then put your legs against the wall, pushing your butt against the wall as much as possible. At this point, the body is in an "L" shape. Then slowly open your legs until you start to feel the muscles tug. Shoot as much as possible.
As the days go by, your legs should gradually drop down and it will start to look like you are splitting the wall. Do this every day for about 5 minutes
Step 6. Exercise with a partner
Sometimes the obstacle to doing the aerial splits is partly mental. After all, if the legs are spread apart in the air and we only have half a second to put them down… But having a partner to encourage us gives us that extra second that helps keep us quiet. Here's how it works:
- Have a friend put her hands behind you with her hands on your waist. Repeat the above movements - but when you jump, your partner should help you lift off the ground, keeping her hands on your waist the entire time. This will give you an extra second in the air, which could mean a few more inches for the jump.
- Or you could work with two partners. Sit on the ground in the split position. Have one partner put behind you to keep your back straight and hands up and the other partner to lift your legs up and back. Have them stay in this position as long as you resist.
Advice
- Stretch your legs by sitting with your legs apart and lifting them about 6 centimeters off the ground.
- To be able to go higher, you have to "sit" on the split. It will make your hips rotate and hold them higher.
- When jumping or reaching for toes, keep your toes straight. It is very important and makes the split look better no matter how high you can reach in the air.
- Don't try to touch your toes. Keep your back straight.
- When doing the splits make sure you are ironing without hurting yourself. If it hurts, try to decrease the amplitude until you are ready to do a full one.
- To do a higher aerial split, when sitting, watching TV, sit with your legs apart. Keep your back straight and your upper body straight.
Warnings
- Try to stretch before attempting this jump so that you don't stretch any muscles.
- While it's a simple leap, it can be painful if not done correctly.
- Don't try to make this jump with the star jump approach. It is easier to put the legs a little further than the hips.
- If you are trying it for the first time, try to sit down when you jump, otherwise you risk stretching important muscles.
