Excellent sports form is an undeniable reason for pride. Imagine how impressive you will be if you can do a somersault! After a spectacular jump, a flurry of applause awaits you. How to learn to do somersaults? Before you try this trick, make sure you can do it. You need to regularly perform exercises that will help strengthen your muscles. Do push-ups, squats, pump your body. You need to have developed muscles in your arms and legs. Pull-ups and running will undoubtedly help with this.
To learn how to do a somersault correctly, you must follow these recommendations:
- You need to practice the coup on a special mat.
- Buy comfortable, loose clothing and comfortable shoes with flexible soles.
- You need to practice jumping while pulling your knees to your chest.
- To learn how to do a somersault, you first need to get good at doing regular somersaults forward and backward, while grouping yourself correctly. Somersaults are based on the same movements as somersaults, only they have to be done “in flight.” The somersault must be performed correctly. You need to stand in front of the mattress, bend your knees, press your chin to your chest, put your arms forward, and do a somersault. Perform the exercise smoothly, do not fall on your side, roll over your back, stand on two legs in the starting position.
- Having mastered somersaults, try doing a somersault, using mats or blankets for protection.
- You need to start mastering the back somersault from a hill, not forgetting to group yourself.
- To learn how to do a somersault, the most important thing is to overcome yourself, your own fear of falling or failure.
How to learn to do a forward somersault
If you have learned how to do a somersault, you can start doing somersaults. First you need to learn how to do a forward somersault. What is it? A powerful jerk to the mat, a strong push from the floor with both legs, a forward somersault, landing on two legs.
To properly learn how to do a forward somersault, you need to perform the following technique:
- A large enough space is needed to allow for a running start.
- You need to start the exercise with a jump. You need to wave your arms and point your body forward. At the moment of the push, lower your arms and twist.
- During the flight, group yourself, pull your knees to your shoulders, and grab them with your hands. In a tuck, you need to press your chin to your chest, spread your knees to the sides so as not to accidentally damage your face with them during landing.
- It is necessary to ensure that the knees are slightly bent, otherwise the joints can be damaged.
- Try to land on your feet.
How to learn to do a backflip
Once you have learned how to do a forward flip, don't stop there, start learning how to do a back flip.
You need to use the following instructions:
- You need to practice, do preparatory exercises. Crouch down a little and jump, straightening your body and stretching your arms up. Jump with a tuck: after the push, press your knees to your shoulders, lower your legs before landing.
- It is necessary to take the starting position. Feet should be placed shoulder-width apart and slightly bent at the knees. Lower your arms and move them back a little.
- Push off strongly from the floor, make a powerful swing of your arms upward, while straightening your body. Press your knees to your chest.
- Send your body back with a strong push.
- You should control your body position and not close your eyes.
- As soon as the floor is perpendicular to the direct view, begin ungrouping.
- Push your legs away from your chest and land on your toes, while maintaining your balance. Do not land on straightened legs to avoid damaging your joints.
The somersault is a difficult exercise and it is almost impossible to do it the first time. If you train a lot and persistently, shift your center of gravity, and group correctly, you will learn how to do a somersault beautifully and technically.
Many of us watched American action films starring the world famous Jackie Chan. Perhaps everyone is amazed by his complex acrobatic stunts. With the help of various gymnastic elements you can improve your health and tone your muscles. Today we reveal the secrets and learn how to learn how to do a somersault.
Training process: studying the main aspects
If at first glance it seems that a somersault is a simple acrobatic sketch, then this is not at all the case. In order to learn how to perform it, grueling physical labor and excellent preparation are required. Beginners who want to learn how to do somersaults at home need to take up any sport in advance to prepare their body and, most importantly, muscle tissue.
Before we begin the lesson on learning this acrobatic element, let's learn the basic rules that must be strictly followed:
- You can exercise both at home and in the gym. But be sure to use a soft surface, such as a gymnastics mat. At home, this attribute can be replaced with a blanket.
- You cannot master a trick without prior preparation. First you need to learn how to do the right somersaults.
- The main secret of a correct and safe somersault is a timely grouping. First, practice on a horizontal surface.
- Before starting classes, you should warm up all joint and muscle tissues. Cardio exercises are the best way to help with this.
- To perform a somersault you need good back flexibility. Stretching is the best way to improve your body.
- There is no need to make sudden jerks; all exercises are performed one by one and smoothly.
- For the first few classes, wear protective equipment and be sure to wear knee pads.
- If you didn't manage to land on your feet the first time, don't despair. Over time, you will learn to group and pull out in time.
- We pay special attention to pumping up the muscle tissue of the legs. Do squats, run, jump rope. Muscles should be strong, resilient and chiseled.
- The basis of a somersault is a high jump in a vertical position. Practice before you flip in the air.
- It is better for novice acrobats to play it safe and ask loved ones for help. One person will belay during landing, and the second will support under the lumbar spine.
Under no circumstances should people suffering from any joint diseases master such acrobatic elements. Sprains and other pathologies in the acute stage of development are also prohibited. To perform a somersault you need to be in excellent physical shape.
Professional trainers say that to master a somersault, you need to tone your abdominal muscles. This is a kind of corset that supports not only the internal organs, but also the spinal column. It is recommended to systematically engage in any sport for 3-4 months, and then try your hand at performing somersaults.
Types of acrobatic elements
In practice, including in gymnastics, athletes initially master the basic types of somersaults:
- front;
- rear
Once you learn how to do a classic flip in the air, you can start mastering new techniques. There are several more types of somersaults:
- lateral;
- pirouette;
- from the wall;
- repeated.
Mastering the backflip technique
Many people who want to take up parkour are interested in learning how to do a backflip. By the way, parkour is a sport in which various acrobatic elements are performed. Unfortunately, parkour has not yet become an Olympic sport, but it has already managed to win the hearts of millions of people.
Before performing such a trick through your back, you need to take care of protective equipment. You must be able to do a bridge to appreciate the flexibility of the spinal brace muscles. As already mentioned, before mastering the technique of performing a somersault, you should tone the muscle tissue of your legs and develop considerable flexibility.
Before starting training, try to jump up as much as possible and then squat down smoothly. You also need to master the classic back roll on a horizontal surface. Only after you can land smoothly and without swaying and move along one trajectory, are you allowed to start performing somersaults.
Now we’ll tell you how to learn how to do a backflip. The performance of the described acrobatic element consists of several successive steps:
- At the first stage, try to jump up as much as possible. At the same time, the body stretches out like a string, and the hands point straight up with the fingers.
- With a slight lean back, press your knees as close to your chest as possible. To make the exercise easier, wrap your arms around your legs.
- We quickly turn back. To do this, the push from the ground must be maximum and correct.
- As we unwind, we gradually straighten our legs.
- We land smoothly on our toes, knees should be slightly bent to minimize the load on the joints.
Many people think that performing this trick is quite simple. Your task is not to harm yourself. Not pushing enough and jumping as little as possible can cause you to injure your back or neck. Professional acrobats choose elevated horizontal surfaces to perform somersaults. In this case, you need to correctly calculate the trajectory of the movement with a slight tilt back in order to land directly on the ground and not hit the springboard.
Learning to do a forward somersault
Young people are interested in learning how to do a forward somersault. Before you master the actual technique of an aerial flip, you need to learn a number of basic exercises. First, learn how to tumble properly. The forward roll should be smooth, clear and fast. The trajectory of movement should be straight and without the slightest deviation. Once you learn how to somersault from a sitting position, move on to mastering the second technique. Do the same thing, but only from a standing position.
Secondly, you need to learn how to jump up as much as possible. You can help yourself with your arms by bending them at the elbows. Imagine that you are pushing your body upward. Then quickly extend your arms straight up, aiming for the ceiling. Only after mastering two basic elements can you proceed directly to the somersault.
So, a front somersault or aerial somersault is performed in several stages:
- From a vertical standing position, we try to jump as high as possible.
- First, we help ourselves with our hands, and then we pull them up, like strings.
- At the same time, the body can be slightly tilted forward to make it easier to make a coup.
- Next, we group ourselves, tucking our knees to our chest. The important thing here is to do everything quickly and without confusion.
- After the somersault comes the landing. We begin to unwind about 2/3 of the somersault, gradually straightening our legs.
- To land correctly, you can lean your body slightly forward and bend your knees.
- The arms can also be extended forward at the level of the shoulder joints.
Parkour as an unofficial sport originated not so long ago. But these days it has already become very popular, and has gained this popularity in various parts of the world: both in the United States of America, the countries of the European Union, and here, in Russia, as well as in Asia.
Introduction
Mostly teenagers aged 12-14 start to get involved in parkour. But over time, this mania either disappears from them, or they become professional (if you can call them that) athletes who successfully compete in parkour competitions, speak at seminars, and also become coaches in this sport.
What is parkour?
Parkour is considered to be the art of quickly overcoming obstacles. In this case, the athlete who must overcome the distance uses acrobatic tricks. These are all kinds of jumps that can sometimes be seen in artistic gymnastics, for example. There is a jump over a goat or horse in the school physical education curriculum. We are, of course, talking about gymnastic equipment.
So, consider that the guys have been learning, in some way, the art of parkour since school. In Russia, you can often see young people who, after school, go to the nearest courtyard where there are tables to jump over them. This is typical of the present time, given the popularity of parkour. But it should be understood that all this, to a certain extent, creates a danger to the lives of “athletes”.
There are many known cases where children were injured and even died after performing one or another trick incorrectly. To avoid this, our country has already begun to open special centers for those wishing to master art. But alas, so far the vast majority of teenagers decide to continue training in the dangerous conditions of city streets, and not in specially equipped gyms, where the likelihood of injury is reduced.
The connection between parkour and somersaults
As mentioned earlier, parkour is inextricably linked with high-speed overcoming of obstacles, during which the athlete performs gymnastic and acrobatic tricks. And the latter, by the way, also includes somersaults. This is a very spectacular, if I may say so, trick, which every novice parkour athlete, or, as they are often called, a freerunner (from the English phrase free run), certainly wants to learn.
In this regard, athletes are wondering how to learn how to do somersaults at home for beginners. This looks, let's say, not entirely feasible. Nevertheless, doing a full somersault, although not as beautiful as professional acrobats perform it, is quite possible. To do this, you will need the appropriate equipment, as well as a supply of time and effort. That's probably all that is required of a beginner.
How to learn how to do somersaults at home in 1 day
This question is often asked by beginner parkour athletes. But it should be understood that the question itself was initially posed incorrectly. It is impossible to learn such a serious matter in 1 day. If someone does not agree that learning the technique of performing a somersault is a serious matter, then remember that life and health may depend on its implementation.
That is why it is strongly recommended that those who have begun to study this topic do not rush anywhere. If only because we need to protect readers from personal mistakes. The Internet is full of videos of young people performing unsuccessful somersaults, landing on their backs, or even worse, on their necks and heads. And all this in street conditions, mind you, not in special halls.
All this is fraught with consequences, even if they may not be immediately observed. If you are one of those who asks how to learn how to do somersaults at home without a mat, then we want to warn you right away: you shouldn’t do this. Even if special equipment (mat) is not available, you need to find an alternative. Long pillows and mattresses are suitable, and not just one piece, but preferably 2-3. This is the only way to ensure minimal safety during training.
Is it worth learning somersaults at home?
A somersault is a fairly simple acrobatic element, if you look at it that way. Let's look at it from a technical point of view. What is this? An ordinary somersault in the air. But it is so customary that there must be balance in the world. And the ease of its technical implementation is compensated by the complexity of understanding and banal human fear.
Many people tend to be afraid of getting off the floor, changing the position of their body, as well as simply being afraid of heights. And a somersault is nothing more than a combination of changes in body position in space. This is why many beginners are afraid to fully experience the flight, the feeling of freedom, which leads to mistakes. And in some cases - injuries. Therefore, professionals advise young people to think about enrolling in special acrobatic sections or parkour sections, if they operate in the city.
Another advantage will be the fact that you will learn to do not just a somersault, but much more. This, by the way, is the answer to another question: “How can a girl learn to do somersaults at home?” Well, if you nevertheless decide to learn the technique of performing somersaults at home or on the street at your own risk, this will be discussed in more detail later.
In outline
To begin with, it will be enough to master the somersault. An ordinary somersault on the floor. This may seem ridiculous or simple to some. But this is a misconception. The fact is that the correct somersault, which will be beautiful and will not lead to negative consequences, must be performed in a group.
And the most ordinary somersault allows you to train your tuck. When executed correctly, it should look like this: when landing, the impact falls not on the neck, but on the gap between it and the back; at the moment of rotation, the legs are pressed to the chest, the hands clasp the knees. This is the so-called “bomb” - a favorite position for young people to jump into the water from a height.
When the group is sufficiently trained, you can proceed to the next stage. This is a turnover from the spot. Let's say you decide to master the forward somersault. To do this, we lay out mats, pillows, and mattresses in a dense layer that will soften the landing. After this, we stand right in front of them, swing our arms and jump in an up-and-forward direction, spinning in the air at the same time.
The landing will most likely be on your back. But by practicing this part over and over again, you will be able to master the technique of turning and scroll more and more. Eventually you will learn to land on your butt, so to speak. It would be ideal if the landing occurs in a squat. If you have achieved this, then you can start running.
Side somersault.
It is advisable to train in a section on mats. You can also do it on the street. It is advisable to work on the street, not study!
A side somersault is performed by pushing with one leg and swinging the other, or by pushing with both legs. To move from a run-up to a side somersault, you need to perform a jump with the movement of your arms: the hand with the same direction in the direction of rotation must be moved back during the jump, and the opposite hand - forward. When pushing off, the first hand should move forward, and the second - from the front down and back. Before performing a somersault, you need to master the pounce!
A side somersault is performed by swinging one leg and pushing with the other leg from a running start. You need to try to fly as high as possible in order to land almost on straight legs. A side somersault is performed in the same direction as the cartwheel; if you do a cartwheel facing to the right, then the side somersault must also be done, facing to the right, but this is not always the case. Before performing a somersault, you definitely need to decide in which direction it is convenient for you to do it, in which direction you will be better at it.
The side somersault begins with your face and chest forward in the direction of movement. In a side somersault to the right, a sideways turn in the direction of movement is performed by moving the right leg and the arm back - up, and the left shoulder down. This turn should not be made until the end of the leg swing.
There are several options for moving your arms when pushing off. The most rational is the following: the first hand moves in front, down, up with late braking, and the left hand moves from the shoulder forward and in a circular motion down and back to the left leg.
Before pushing off, you need to place your left foot on the floor with your heel and roll onto your toes. As you know, in this case it is difficult to make a strong push. However, such a position of the legs is necessary so that the push is longer and the swing of the right leg is fuller. In addition, planting your foot from the heel makes it easier to take a wide step before pushing off. In turn, a wide step allows you to start swinging with your right leg earlier and makes the stopper mechanism possible. The degree of stop depends on the amount of forward movement and on how the somersault needs to be done - with a transition to the next jump or to a stop.
The swing of the right leg ends with bending it at the knee, which, as it were, continues the swing after full use of mobility in the hip joints, promotes an earlier grouping and will allow you to make a faster swing. You can make a mistake if you bend your leg prematurely.
To turn over faster, you need to group as early as possible. But not too early! Having come off the floor, you need to grab the group with your left hand with a swinging movement. After braking the swing, leave your right hand in place and, when the leg approaches the hand, make a grab. In a tuck, pull your right leg in the general direction, trying to place it on the floor early. When tucked with your left shoulder, you need to reach towards your left leg. It is not recommended to take a very tight grouping in a side somersault.
After grouping, you need to straighten your legs sequentially: first the swing leg, then, as you move forward, the pushing leg.
To facilitate orientation in space, you need to look forward as long as possible at the beginning of the somersault, and then you should turn your head so as to see the floor in front of you. Turning your head prematurely can prevent you from performing a somersault!
When performing a side somersault, at first it is very difficult to navigate in space. When you try for the first time b. In a somersault you may not understand how to spin sideways. To do this, there are several exercises with rotation in the frontal plane: lateral rolls in a narrow and wide group, a cartwheel from a place, from a swoop, from a run several times in a row, a cartwheel and a jumping wheel combined with various forward somersaults, a cartwheel from a height, a cartwheel from a jump with support hands on a raised platform from the floor. Landing in a side somersault is notoriously difficult. If you land incorrectly and relax your legs, you can get injured in your knee joints. To avoid injury, you need to do this exercise: lie with your back on a hill, on the edge, take a tuck and roll from the cliff to your feet, practice landing (preferably from the mats, in sections).
Basic mistakes.
a) premature turn of the body to the right (during a pounce). It is difficult to perform a jump from such a position; to correct the mistake you need to try to watch as long as possible.
b) a pounce not along the line of general movement.
c) not a wide step in a pounce. The result is a bad, bad somersault.
d) the left leg is not placed forward, but at an angle. As a result, the foot cannot be supported. The body falls forward, and you can’t spin, you fall on your back.
e) tilt not forward in the direction of travel, but strictly to the right. You simply won’t be able to fly out, you need to lean not completely forward, but a little more to the right, then it will turn out fine. Don't bend over too much!
f) incorrect swing of the right leg, premature swing, incomplete swing, late swing.
g) incorrect swing of the left hand, late swing, not a sharp swing... etc.
h) incorrect swing of the right arm, swing not in a vertical plane, late swing, incomplete swing, no braking of the arm swing relative to the body.
i) weak push with the left leg.
j) late capture of a group, narrow group.
The side somersault is difficult, but beautiful. If it doesn't work from a standstill, try from a low height. It is much easier to do from a height. You don't need to put in a lot of effort. If you can do it from a height, then you can safely perform a somersault in the city, anywhere, for example, from the hood of a car (if you want to see what it looks like, watch the movie Taxi 2 with the participation of the YAMAKASI team).
The back somersault is performed from a standing position, from two legs and after connecting elements, for example (rounddats, flasks).
To perform a backflip you need the following:
1) You need to stand up, raise your arms above your head, but you can swing from a position with your arms from below. From the beginning of training, it is better to keep your hands above your head.
2) Bend your knees. It is not necessary to bend your legs too much, bend them so that you can push off well. Lower your arms down and back a little so that there is more acceleration for swinging your arms.
3) Make a powerful push with your legs up and at the same time swing your arms up. The most important thing is to raise your head after the push and tilt it back as far as possible, because of this the turn will be faster.
4) To make a more powerful somersault, you must first rise on your toes.
5) After pushing your legs and swinging your arms, you need to stretch out as high as possible and the somersault will turn out higher. But you don’t need to stretch out for too long, otherwise you’ll just end up jumping up. It will unwind well, but it won’t work unless it’s on your back.
6) After departure, you need to immediately take a tuck and twist back. During the entire flight, your head must be kept in the same position - tilted back. If you press your chin to your knees, the speed of the twist will decrease and you may not complete the twist.
7) The main thing is to ungroup in time. You need to ungroup after you see the floor with your face, parallel to your body.
8) The main thing is to land softly so as not to get injured. You need to land on your knees slightly bent, on your toes. If you land on straight legs, you can severely dislocate your knee joint. And if not on socks, then it will be very bad, over time.
Errors in the take-off phase.
a) a weak push with the legs.
b) incomplete, insufficiently sharp swing of the arms.
c) incorrect completion of the arm swing. You need to brake in an up position.
d) the swing of the arms and the push of the legs are not performed and completed at the same time. Big mistake!
d) moving your shoulders back too much. Errors in the turning over phase.
e) loose grouping. It will be more difficult to roll over onto your feet.
g) lack of backward movement of the head at the moment of capturing the group.
h) incorrect landing after tuck.
Errors during landing.
i) relaxed landing.
j) incorrect movements to maintain balance. You need to land on your knees slightly bent, on your toes.
When training a back somersault in a tuck, you should achieve maximum flight altitude, a tight tuck, and a stable landing from a height. There are different types of backflip, such as tempo somersault, blanche, backflip, bent over, and backflip. From a height it is more beautiful to perform either: tempo or z. Bending somersault. These methods make it much easier to land on your feet without losing your balance.
It is advisable to train in a section on mats. You can also do it on the street.
The tuck front somersault is performed in three ways.
First way.
Typically used when performing standing somersaults and in joints. One begins to learn a somersault in this way after mastering tucked rotation in somersaults and the skill of turning forward, acquired by performing various forward flips. To learn a front somersault using this method, you can use a number of leading exercises: standing on one leg, bend the other into a tuck, grab it with one hand and at the same time tilt your torso forward; When grouping, press your shoulder to your knee, and the heel of your bent leg to your torso. From the main stance, quickly rise onto your toes and raise your arms up. Without pausing, sharply bend your arms behind your head, squat slightly springily and immediately jump up and forward, helping you take off upward by straightening your arms upward. When squatting, do not lower your entire foot. As a lead-in exercise to performing a somersault, we can recommend a jump somersault from two legs to two. The jump must be combined with raising your arms up.
Main mistakes:
a) a weak push, which occurs due to insufficient effort, squatting too hard or delaying the squat before the push. If you perform a weak push, there may be insufficient height and insufficient rotation.
b) bending the body with moving the shoulders back before pushing off. The bending should occur due to a slight movement of the pelvis backwards.
c) poor forward bending of the whole body. This slope should not be too great, otherwise you will have to plow the floor with your nose.
d) poor assistance with hands, limited movement of hands.
e) loose grouping. To avoid hitting your face on your knees when landing, you need to keep your feet shoulder-width apart.
e) not to ungroup in time.
Leg extension should begin after positioning your back to the floor, and your legs should move exactly towards the floor.
This method of somersault can be performed without a run-up (it’s better not to do it!) to gain more rotational movement. But moving your arms does not contribute to a good upward flight! So it’s better to do it quickly!
- Second way. In the second method, the movement of the arms when pushing off is performed not from behind the head, but from below forward and upward. This method is rarely performed. This method is used to perform long somersaults and jump over obstacles. This method is quite difficult, so I will not describe this method, but if you are interested in learning it, write to us by e-mail.
- The third way. In this method, the main thing is to master a full and timely swing of your arms back and forth. The swing must be performed so that the arms rise up to the limit, and the shoulders almost do not lean forward. A good introduction exercise is a somersault jump with arms swinging backwards. It is necessary to ensure that the swing of the arms and the push of the legs are completed at the same time. It is advisable to perform a somersault on an elevation (mats in 4 - 5 layers). After firmly mastering the swing with your arms, you can perform a somersault.
Basic mistakes.
a) delayed and incomplete swing of arms back. The swing should begin at the moment of the pounce. The movement of the arms should be done upwards, not backwards. Your hands should move very freely, almost relaxed.
b) bending the body forward. The result will be a poor takeoff, even if there is a strong kick from the legs. It can be very painful and unfortunate to fall on your head or back.
c) loose grouping. In this method, you can grab your legs by the hips, but you can also grab them by the shins, as is convenient. The first option is more convenient!
Wall flip.
Technique for performing somersaults on the wall:
You need to run up, running up to the wall, jump onto the wall with one foot (whichever is more convenient).
Having placed the support with the first leg, lean back so that the body takes a position - perpendicular to the wall, i.e., as if “lying”, immediately place the second leg, but not at a great distance from the first leg, as if taking a small step along the wall, while This is to make a powerful swing with your arms back for a good twist.
The head must be tilted back. Leaning your head back promotes spinning; if you don’t tilt your head back, you can fall on your head.
You need to land with your legs slightly bent to avoid injuries to the knee joints.
You cannot slow down while doing a wall flip! You need to do it on the run, without slowing down from the run.
In a wall somersault, the main thing is to jump high from the floor with your first leg. The higher the better! And be sure to lean back.
Basic mistakes when performing wall somersaults:
1) bad run-up.
2) low jump onto the wall. No deflection back, or poor deflection.
3) no arm swing, or a bad, incomplete swing.
4) there is no sharp rotation of the body.
5) no head tilt back.
A wall flip can be performed without placing the other leg. Without taking a step, make a swing with this leg to spin. But to do this you need to jump high onto the wall.
It's so beautiful to soar in the air while doing somersaults! This acrobatic trick has several varieties. Each requires special training and skills. But you don’t have to do gymnastics professionally to perform them. You can learn how to do somersaults yourself.
How to learn to do a forward somersault?
To learn how to perform somersaults correctly and beautifully, it is, of course, better to enroll in a gym. Go to places where there are mats, a trampoline, horizontal bars and rings. You can practice at home, but then the presence of mats is mandatory, and a trampoline is desirable.
You need to learn somersaults only after mastering simpler exercises. You especially need to pay attention to the technique of somersaults, achieving clarity in movements. In somersaults, watch for the movements of your hands in an arc to capture the tuck, the tilt of your head forward, the efforts of your hands, pulling your legs with your heels to your buttocks. First, strengthen the muscles and ligaments of your legs, because when pushing and landing they experience special stress.
There are 3 ways to perform a front somersault.
1st method
It is used when performing standing somersaults, as well as in joints. Start learning this type of somersault only after you have mastered tucked rotation in somersaults and the skill of turning forward. To learn a front somersault, use several leading exercises: standing on the 1st leg, bend the other leg into a tuck, grab it with your hand and at the same time tilt your torso forward; When grouping, press your shoulder to your knee, and the heel of your bent leg to your torso.
From the main stance, quickly rise onto your toes and pull your arms up. Without pausing, sharply bend your arms behind your head, squat down slightly and quickly jump up and forward, helping to take off upward by extending your arms upward. When squatting, do not lower your entire foot. Another leading exercise to performing a somersault is a jump somersault from 2 legs to 2. Combine the jump with raising your arms up.
Main mistakes:
- Weak push - not enough effort
- Deflection of the torso with the shoulders moving back before pushing off,
- Poor forward body tilt
- Poor assistance with hands, their movement is not wide,
- Loose grouping.
2nd method
Here, the movement of the arms when pushing off is performed not from behind the head, but from below forward and upward. This is how they perform a long somersault, jumping over obstacles.
3rd method
The main thing here is to master the full back-up swing of your arms. It must be performed so that the arms rise up to the limit, and the shoulders almost do not lean forward. A good lead-in exercise is a somersault jump with a back swing with your arms. Watch for the simultaneous completion of the swing of the arms and the push of the legs. It is more advisable to do a somersault on an elevation (mats should be in 5 layers). After mastering the arm swing, perform a somersault.
Main mistakes:
- Untimely swing of arms back,
- Bend the torso forward
- Loose grouping.
How to learn to do a backflip?
You need to master the backflip on a trampoline. This will protect you from possible injury. Before starting these exercises, work on your neck and abdominal muscles.
A back somersault is performed with 2 legs.
Stand up, raise your arms above your head, swing from a standing position, with your arms underneath. Better keep your hands above your head.
Bend your knees. It is not necessary to bend your legs too much; bend them so that you can push off well. Lower your arms down and back a little so that there is more acceleration for swinging your arms.
Make a powerful push with your legs up and at the same time swing your arms up. The main thing after the push is to raise your head and tilt it back as far as possible, the turn will come out faster.
To do a strong somersault, first rise up onto your toes.
After pushing your legs and swinging your arms, reach as high as possible.
After taking off, immediately take a tuck and twist back. During the flight, keep your head in the same position - tilted back. If you press your chin to your knees, the speed of the twist will become slower and you may not complete the twist.
Ungroup in time. This should be done after you see the floor.
Land softly.
Errors when pushing off:
- A weak kick with your feet
- Small swing of arms
- Incorrect completion of arm swing,
- The swing of the arms and the push of the legs are not performed and completed at the same time,
- Very strong movement of the shoulders back,
- Loose grouping
- No head movement back
- Incorrect landing after tuck.
How to learn to do an Arabian somersault?
There are special eyeliner exercises for this. First, lay about 7 mats on the floor (in a stack). Next, they perform a sideways somersault on them, with the IP on the floor near the mats, and the end point on the floor behind the mats on the other side. Then the run-up and take-off - performing a sideways somersault. Afterwards, some of the mats are removed, and the height at which the somersault is performed is left the same as before after repulsion. This is how the flight phase arises. In the end, you can do this from the spot.
Somersault is an art that can be learned. But this requires a lot of effort. General physical fitness, coordination, knowledge of technique and diligent training are important. If you want to do the trick faster, sign up for a gym with a professional trainer.
