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Both of these are basic moves, the half spiral consisting merely of a full circle of both arms overhead and around the body, with the arms apart. If swinging to the left, take the right arm high and the left arm low out to the left side and around to the back, then drop the right arm low and bring the left arm overhead to get the rope back to the front. Now, keeping the arms wide, and approximately at shoulder height, turn to the left and the rope will float around you. This could be followed by a wrap. At the end of the turn, as you are returning to face forwards, place the right arm across the front of the body with the right hand on the left side of your waist and holding your left arm high in the air, circle the rope around your waist two or three times until it is wrapped. To unwrap, swing the rope in reverse, and follow with a spiral, a turn, a wrap in the opposite direction or join the ends together to fold the rope, holding both ends in one hand and circling it overhead helico …

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However, a word of warning should be issued to gymnasts both to prepare themselves thoroughly before attempting the extreme bend, and to learn the technique correctly. Injuries can be caused not just from over stretching or from dropping backwards too quickly, but from a poor recovery, usually cause by a lack of strength in the mid body region. It is vital that the gymnast is taught to pull up after the bend to return to a good standing posture, this, of course, will be aided by some strength work with the abdominal muscles. The back end is best learned first in a kneeling position as is the side bends since the hand can be used for support. Back End Keel on one knee, with your front leg extended forwards on the floor. Place one hand behind on the floor or the leg, and then bend backwards as far as is comfortable stretching the free arm overhead. Recover by pulling up to a straight body position, still kneeling, with tummy in, back straight and both arms above the head. Side Bend Knee …

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The body wave is such a fluid movement that a complete and true ripple through the entire body is extremely difficult. Many gymnasts wave their arms around in the pretence of doing a body wave, but so often the body itself is doing very little. For this reason, I suggest that the learning stage should deal solely with the movement of the spine, with the arms eventually following the movement rather than initiating it. There are a number of practices which will help achieve the right sort of feeling for the body wave. 1. Stand with the feet a little way apart, and with the arms out sideways, try to flatten the back, keeping the head in line with the body. You might need someone to correct your position or stand sideways on to a mirror turning your head to see if you have achieved a completely flat back position. 2. From the position described above, lift the shoulders and round the top part of the spine, pulling the stomach in and pressing the shoulder blades upwards. 3. Relax the knee …