hey all,
just wanna share: finally i can do the worm.
ive haven't been trying long, and its not very hard.
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this is my guide on how i do the (frontwards) worm (for dummys
) you should read through the whole guide first for a better understanding of the move, before attempting the move step-by-step. here we go:
**stretch before attempting any moves**
**make sure you plenty of room for attempting the worm**
Step 1: lie flat on your stomach. while on your stomach. Place your hands by your sides (palms down). If you were to draw a staight, horizontal line between your nipples that extended out 10 feet to your left and right, the line should end up at (about) the middle of your palms. Your hands should be very close, if not touching, your sides. Adjust for comfort. (((The purpose of having your hands at your sides, is for a strong "push-up" motion, because you'll have to push your upper body off the ground. It will make more sense later on in this guide)))
Step 2: now you'll practice the basic motion of the (frontwards) worm, wich is rocking back and forth. to do this, first you must know what a sea lion looks like.
http://digitalchocolate.org/images/1...rro-strand.jpg
do you see how the sea lion has its lower body down, and has raised its upper body? you'll need to do this. so, while still lying flat on the ground, with your hands at your sides, raise your upper body by extending your arms (but dont move your hands, let them remain at the same place). now your result should be an arched back, with legs on the ground, upper body, supported by your extended arms, in the air, and look like the seal in the picture. (((depending on your comfort, you may or may not extend arms fully)))
keep your body in that position, and roll forward onto your chest. now your legs should be in the air (if you kept the same arched position like you were supposed to). now roll back into the seal position. Practice rolling (from the seal position) on your chest, and going back to the seal position.
**Now, when you roll on your chest, its important to keep your body in the same position, except its O-K if your knees get bent.**
Step 3: now we'll try the worm in two parts, kicking, and uppper body. to get the kicking motion of the forward worm. get into a seal position, but this time: get your knees bent at about 90 degrees (give or take). roll on your chest (keeping knees at 90 degrees) this will bring your legs up, and when your legs reach about the "peak of height"(before your legs start going back down again) you want to extend your bent legs hard, fast, and diagonally. Let me elaborate on "diagonally,":
If you had a really long paintbrush (with paint on it), and there was a wall to your right/left side. You would hold the paint brush on the bottom of your foot, specifically: the knuckle of your big toe. So now, you have, basically, grabbed a paintbrush with your big toe. when doing the kicking part of the worm correctly, you should have painted something close to a half-circle on the wall.
dont extend your legs going too vertically, or horizontally.
when you have your legs in the air (after kicking) its time for the upper body part of the worm. You push your upper body up as your legs go down. this is a see-saw:
http://whiffer.net/files/pictures/see-saw.jpg
when your legs are going down, (if you time it right) it should create a see-saw effect: your mid-section (about your belt/waist line) should be temporarily suspended in mid-air, because your upper body is going up, and legs are going down. if you time your upper body "push-up" right, you get the momentum of the see-saw effect, and the "push-up" should be relatively easy.
your toes should touch the ground when your upper body reaches its "push-up peak"(before it starts going back down) at this point, you are back into your seal position.
thats the worm
Step 4: repeat worm again. to sum the worm up on a 'how-to':
seal position, rolling on your chest (with knees bent), your legs go into air, extend your knees hard, fast, diagonally, and as your legs go down, you push your upper body up. (seal position). roll onto your chest, your legs go up...yadda yadda yadda
*as you do the worm multiple times in a row, you move forward, so be sure to move your hands when necessary (you'll be most able to move them at the "push-up peak"(before you start going back down)) you then align your hands back at your sides, in the same position you started*
now here are some:
Key Points____________________________________
1) *stretch* not only for safety, but for more ease while moving
2) make sure you have *plenty* of room to do the worm
3) the beginning of everyworm is the 'seal position'
4) kick your legs diagonally (not to vertically/horizontally)
5) time your push up correctly (when legs start going down)
6) move your hands when necessary
7) practice and have fun
thats my guide on 'how-to worm', my style. Keep in mind this is my style, and you can (and probably will) adjust the worm to your liking.
reply with any questions and comments
peace
