After a great vacation I’m bringing you the awaited Helicopter Tutorial, I hope you guys like it.
The way im breaking it down makes it easier to achieve this exercise.
Remember to perform a 15 mins warm up.
Also avoid this exercise if you have any kind of injuries, training while carrying an injury may damage your body further.
Step 1 CARTWHEEL
This is the base for the Helicopter, make sure you have a solid cartwheel otherwise achieving the move will be harder
Step 2 MEUA LUA DE FRENTE
The reason im require this kick is cuz plays a important role on achieving the helicopter, the idea is to to an inverted meia lua when performing the helicopter.
Step 3 AU DE FRENTE
Here the focus is the exit of the helicopter, so this exercise will help you build the strength and understanding of your hips when finishing the move.
Step 4 REVERSAO DE COSTAS
This exercise has the same goal as the previous one, here we will focus more on the single arm strength, remember at some point in the helicopter you need to release one of your arms in order to exit the move.
Step 5 BLOCKING
Here we need to educate the body to shift body weight from one side to the other, the main idea is to stop the momentum of one leg and shift it to the other leg.
Step 6 THE SECRET
This is my personal tip for achieving the Helicopter, personally it help me a lot when i was learning and still does when i need to get back to the move after a long period of not doing it often.
The idea is to draw an imaginary circle with your foot when kicking the meia lua de frente, this will create a delay, same delay need it when doing the helicopter, after drawing the small circle you will then push forward this will create the simulation of holding or kicking again.
Step 7 THE SWITCH
Here, we will learn how to switch from one leg to the other, after doing the cartwheel we need to pass the second leg over the first one, at this point we wont focus on the hips rather to focus on landing onto the second leg.
Step 8 THE RAISE
Here our focus will be gradually raising the hips for the landing and the exit, refer to the AU DE FRENTE,
So practice until you can exit standing up.
Step 9 THE FORMULA
Is time to put everything together so listen carefully,
After taking off with the cartwheel we will use the principle of the step 6, we will apply the same movement of the leg but upside down, this will create the delay to transfer the momentum into the opposite leg, so when the first leg is going back up release your first hand then land on the second leg.
Please let me know if the tutorial help you anyhow.
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