Week 1: The Core
The fantastic thing about a cheerleading group is that everybody has a selected position on the group, and with out one another, the group would not exist. Interval. Finish of dialogue. In these subsequent collection of articles, I will probably be sharing my experience with you. From stretching to constructing muscular tissues, you may study every thing you want know to fly increased, throw tougher, raise increased, and flip for perfection! So lets begin from the highest of the pyramid and work our method down!
The flyer is the gravity defying particular person you see being thrown into the air or contorting their our bodies into ridiculous shapes equivalent to a “bow and arrow” and “scorpion” whereas balancing on a bunch of arms. Now could be the time that I ask you to rub your stomach and pat you head whereas leaping in circles…kidding! Both method you have a look at it, these ladies must be able to making the audiences’ head spin! So in the event you suppose your able to be a flyer or need to enhance your flying abilities, learn on!
Cheer flyers have a duel accountability of being versatile and muscular. There are three vital attributes a flyer should have and bear in mind when planning a health routine: a powerful legs and core, impeccable stability and excessive flexibility. Right now, we’ll begin with an important however most missed a part of the health routine for flyers: the core. I’ve gotten many, many questions from cheerleaders on why they’re off stability and why they’re extraordinarily versatile however cannot carry out a toe contact. Right here is the reply to each cheerleaders burning questions on efficiency: you probably have a powerful core, you’ll be able to stop harm, contact your toes and have impeccable stability. So right here it’s. A how-to-build-your-core checklist that may have you ever flying excessive in not time!
- Crunches: Begin by mendacity down in your again on an train mat or the ground together with your knees bent and your toes flat on the ground. Place your palms behind your head, elbows parallel with the bottom and face in the direction of the ceiling. Tighten your ab muscular tissues and lift your higher physique by way of your shoulders in the direction of your knees. Maintain the place for a second after which get into the beginning place as soon as once more. Carry out in repetitions and improve the repetitions step by step as your physique adapts to the train.
- Aspect crunches: Assume the beginning place of a crunch (see above). Drop your knees to at least one facet on the ground however hold them bent. Your physique will now be barely on its facet. Place your palms behind your head and inhale earlier than you carry out the facet crunch. You may be primarily utilizing your indirect muscular tissues to deliver your physique up right into a facet crunch. Your facet will bend as your shoulder lifts off the mat into the crunch. As you might be arising, slowly exhale. Make sure that your head stays in step with your neck the entire time you might be performing the crunch to forestall neck pressure. Maintain the place for a second and slowly decrease your higher physique again to the ground. Repeat on that one facet after which swap sides to carry out the facet crunch utilizing your different set of indirect muscular tissues. Carry out in repetitions and improve the repetitions step by step as your physique adapts to the train.
- Alternate Toe Touches: Begin by mendacity down in your again on an train mat or the ground together with your knees bent and with toes touching the ground. Place your palms behind your head, elbows parallel with the bottom and face in the direction of the ceiling. Retaining your proper knee bent, raise it whereas bringing your left arm up and out to the touch the appropriate toe. Alternate, bringing your proper arm as much as contact the left toe. Bear in mind to maintain the non-moving leg firmly on the ground. Carry out in repetitions and improve the repetitions step by step as your physique adapts to the train. In case your neck hurts, modify the train by holding your head together with your arms and lifting it up in the direction of the ceiling for every repetition. Proceed to alternate legs.
- Leg Lifts: Begin by mendacity down in your again on an train mat or the ground with arms prolonged alongside the physique, palms down. Maintain your shoulders, head and decrease again flat in opposition to the floor. Raise your legs up till they’re at a proper angle to your hips. Decrease your legs slowly and cease inside a couple of inches above the ground. Maintain your legs there for a few seconds. Slowly elevate your legs again to the beginning place and maintain for a few seconds once more. Carry out in repetitions and improve the repetitions step by step as your physique adapts to the train. Additionally, begin the train simpler by reducing the legs to a couple of 30-degree angle. Improve the influence of your leg lifts by reducing your toes as near the ground as doable.
- Tremendous Mans: Lie facedown on an train mat or the ground. Maintain your legs collectively and straight, together with your arms straight and prolonged above your head. Maintain your head and neck in a impartial place. Retaining your limbs straight (however not locked) and your torso stationary, raise your legs and arms up towards the ceiling on the identical time to type a mild curve together with your physique. It’s best to actually really feel like Tremendous Man flying by way of the air. Maintain for a sluggish 30 counts. Bear in mind: do not maintain your breath! Attempt to hold respiratory regular and even. If it is advisable make it simpler, maintain the Tremendous Man place for fewer counts and do not elevate legs and arms fairly as excessive.
- Aspect Plank: Lie in your facet together with your proper hand on an train mat or the ground. In case your a newbie, it is strongly recommended to start this train in your elbow. Raise your self as much as type a “plank” together with your proper arm straight and your left arm in your facet. Maintain this place for a depend of 8-12. If you wish to take the Aspect Plank to the following stage, take your left hand and lengthen it to the ceiling. You may discover it simpler to carry your stability by turning your head to stare upon your left hand. Repeat with the opposite facet. Bear in mind to maintain your physique in a straight line, tightening your abs and butt muscular tissues. No hunching ahead! That is dishonest! It is a good suggestion to begin in entrance of a mirror to study the method. Bear in mind to breathe! Attempt to hold respiratory regular and even all through your complete train.
Sustain this health routine and you will have a washboard very quickly. Come again once more this week to get the low-down on legs for cheerleading flyers!