• Animal Behavior College

• MATH 126

 PRESENTATION The L-sit evolves into a V-sit, evolving in turn into a manna. These names, with the exception of the manna, refer to letters of the alphabet that visually resemble it. This family of skills combines flexibility in the legs and shoulders, strength in the triceps, mobility of the wrists, and as well stability and balance. These skills come from gymnastics, common in calisthenics, with the exception of the manna which is less common. Despite the fact that they belong to the same family, they are all different in terms of muscular capacities. About the frequency of training concerned, twice a week seems to be the best choice, in order to progress properly and limit the risk of injury. Especially for the manna, a skill that gives almost instantaneous triceps aches and pains affecting the wrists and the elbows. Recovery is just as important as training. TECHNICAL • The usual grips are the ground and the parallel bars, which are the simplest. Regarding the particularities of those and others, a part at the end is dedicated to them. L-sit This is not a skill in itself, it is used for transitions or even to make small pauses during a combo of skills. - Start straight arms. - Depending on the initial position, extend or raise the legs to make them horizontal to the ground, while keeping the upper body vertical to the ground. The toe tips are not necessary on this skill. - Visually, the body is supposed to represent an L, with the upper body forming the vertical bar and the lower body the horizontal bar. 1-PROGRESSION PRINCIPLES 3 V-sit (or i-sit for a more advanced form) - Start with the arms more or less straight (technically speaking, on parallel bars, this is a problem since the only way is that the elbows are turned outwards, which is the technique that manna needs, and limits very strongly the flexibility of the legs). - Extend or lift the legs according to the initial position, bringing them as much as possible towards you (knees towards your head), while keeping the upper body vertical to the floor. Put the foot tips is optional, but it helps to straighten the legs. - Visually, the body is supposed to represent a V or an i. • LEVEL : basic • REQUIREMENTS : light base of muscle strengthening, and sheathing. • BASIC GRIPS : ground (pronated hands), parallel bars. • LEVEL : advanced • REQUIREMENTS : basic strength in the triceps, a lot of flexibility and a little strength in the legs (quadriceps, hamstrings). • BASIC GRIPS : ground (pronated hands), parallel bars.