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How to learn to do back and forth somersaults. How to learn to do a somersault? Raising legs in a vertical position

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Backflip

Let's start with how to learn how to do a backflip. First, remember that performing this trick without being physically prepared is very dangerous. If your form leaves much to be desired, train your legs first. A jump rope is an excellent assistant in this matter. And if you don’t have this item on hand, you can do constant jogging and jumping. Try to progress in this regard, each time increasing the distance of the races and the height of the jumps. so that later not. Be sure to develop your neck so as not to damage it during the jump.

Another effective exercise– start doing jumps with your arms straight. To do this, you will need to stand straight and, bending your knees, jump up with with outstretched arms, dragging your body along with them. Landing on your toes, springing, pushing off and landing will all help your leg muscles and strength. If something doesn’t work out for you, ask for help and knowledgeable people. You need someone to see you from the outside! It will be easier and faster to learn this way.

After several warm-ups, you can put mats on the floor, or better yet several, and then try somersaults on them. This will give you extra flexibility. If the preparation was successful, you can try doing a backflip.

If, this will only improve and speed up the learning process.

Back flip technique

Take the correct starting position - move your arms slightly back, and position your legs slightly bent at the knees.
Keep your head level while performing the trick.
Push off the floor and swing your arms back sharply.
Group your legs by bringing them close to your body and grasping them with your hands.
At the moment of rotation, the body should straighten a little.
After the rollover, bend your legs to avoid falls and injuries.

Forward

It is most convenient to do a forward somersault from a running start. Raise your arms up before you push off and jump. During the push, lower your arms into a tuck. When you are in the air, it is very important to tuck yourself as much as possible and raise your knees to your shoulders. You should also keep your chin close to your chest with your knees spread out in different directions. This is done to be on the safe side to avoid damage and injury to the body upon landing.

Basic method of execution

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 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 your heel bent leg to the body.
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 to take off by straightening your arms upward. When squatting, do not lower your entire foot.
As a leading 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.

Basic mistakes

A weak push that occurs due to not applying enough force, squatting too hard, or delaying the squat before pushing. If the push is weak, the height and/or rotation may not be sufficient;
Arch your back with your shoulders moving back before pushing off. When pouncing, we simply lean back slightly to make it more convenient to redirect the inertia of movement upward. There should be no deflection;
Strong forward lean when pushing off. This tilt interrupts the upward jump, preventing you from flying out normally;
Poor hand assistance: not wide, not sharp movement;
Weak group. To avoid hitting your face on your knees when landing, keep your feet shoulder-width apart;
Late disclosure. Leg extension should begin after positioning your back to the floor. When performed from different heights, it may be a little earlier or later, more abruptly or, on the contrary, smoothly.

This somersault technique is used in most cases, especially for performing a front somersault on level ground without a running start.

Second way
The technique of performing a forward somersault, when you first jump with a jerk with your arms from the bottom up, and then spin with your arms from top to bottom. It is usually performed from a running start and allows you to fly higher, but reduces the speed of rotation. Not suitable for double somersaults, but ideal for long somersaults for distance/height or over obstacles. It is not possible to perform the element normally from a standstill using this technique.

For any somersault, grouping is important, and the tighter it is, the better the element is performed. Therefore, it is important to train it separately. In a front somersault, you don't have to squat too much before jumping. This dampens inertia, making the jump weaker.
Don't change your mind during a somersault. It is important to develop this as a mandatory rule in yourself - once you jump out, then do the element.
Another mistake is when a person, while jumping, tries in advance not to perform a somersault correctly, but to fall softer. That is, he is immediately sure that he will fall and tries to make the fall less painful. Then it's better not to jump at all. If you cannot overcome your fear of somersaults, then you need to study it in the safest possible conditions, where the fear of falling will disappear by itself.

Backflip is one of the most common gymnastic exercises. It requires special skills from the athlete. If the movement is performed incorrectly, the athlete may be injured. You can perform the exercise on any convenient surface. You won't need additional sports equipment.

During movement, the athlete uses calf muscles, as well as quadriceps. The buttocks receive additional load. In this article we will tell you how to learn how to do a backflip and talk about preparatory exercises.

General information about preparation

Mastering this type of jumping without prior training is dangerous. This is especially dangerous for athletes who are just athletes and whose flexibility is not yet very developed. But if since childhood you have been thinking about how to learn how to do a backflip, and dreamed of performing this trick to the envy of your friends, then you need to try.

Jump rope

Mandatory pre-training legs Start every day with a jump rope in your hands. Gradually increase the frequency and height of your jumps - this will develop agility.

Long jump

Long jumps from a place and a run, as well as high jumps with arms outstretched, will be useful for developing agility.

Back somersaults

Constantly do backflips, because this is the main exercise that will help you learn how to group correctly. You will then need to perform it in the air. You can tumble on sports mats or on any suitable surface.

Landing

You also need to learn how to land correctly on the ground with your feet and group correctly in the air. To do this, first try jumping from a height, grouping in the air. Don't forget to lay mats over the landing area.

Trampolines

You can also learn how to do backflips on trampolines. At the initial stage of training, choose a trampoline with special safety belts. This way you can learn to group in the air without fear of injury.

Even at home, you only need to learn how to do a backflip with a partner, or even better - experienced trainer, because it is a very traumatic and risky stunt. Of course, you can try to do this yourself, but we warn you right away - it is quite difficult, primarily due to the presence of fear of jumping back.

How to do a backflip?

The backflip exercise is considered technically difficult. If you still decide to master this trick yourself, then first carefully study the text below, which describes the technique of performing the exercise. This technique is suitable both for learning how to do backflips at home and for learning on a trampoline.

Before doing a backflip, be sure to warm up the ligaments and muscles and perform stretching exercises. After that, follow this algorithm of movements:

Place your feet shoulder-width apart and bend them slightly. Focus your gaze on one point. Keep your head straight.

Push off the ground and swing your arms at the same time.
Jump up high. Immediately group yourself and tuck your legs under you, wrapping your arms around them.
Do a somersault in the air.
As you land on the ground, begin to straighten up.
Land on your entire foot, but your knees should not be straight.

Be prepared for the fact that at first nothing will work out for you. It is very important to overcome your fear. In order to protect yourself, exercise on trampolines, sand, special mats that soften your fall, or jump into the water. Practice in pairs with an experienced mentor. Thus, it will help correct technical shortcomings, as well as tell you in more detail about the specifics of the exercise.

We also recommend watching how to do a backflip in the instructional video. But don’t forget, no matter how much you watch the video, it’s still better to train with an experienced mentor who can evaluate your jump technique from the outside. You cannot do this on your own under any circumstances!

Training complexes for crossfit

Backflip is great for intense workout and requires special technical skills from the athlete. You can perform it in combination with various strength movements. The combination + somersault is very popular among experienced athletes.

The number of repetitions in the exercise should be individual for each athlete. Focus on the movements, and also monitor the condition of your body. If you feel dizzy or nauseous, it is better to avoid performing a backflip.

Thanks to regular training, you will not only learn a spectacular gymnastic element, but also increase body flexibility and leg strength.

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 perform in parkour competitions, speak at seminars, and also become parkour coaches. this species sports.

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. Available in school curriculum physical culture jumping over a goat or horse. 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 in the following way: 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 arms are clasped around 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.

More and more young people are becoming interested in parkour and are successfully developing flexibility, agility, etc. physical indicators performing various tricks. The whole secret to learning how to do a backflip is correct technique and regular training - if these two conditions are met, you will quickly achieve!

How to quickly learn how to do somersaults?

Don't expect to perform the trick perfectly on the first day. The more you practice, the more your body will refine the movements, and the better the somersault will be. If you regularly play sports, you can start training right away, but if not, then you need to devote a few weeks to getting in shape. It’s worth jogging or cycling 3-5 times a week for 20-40 minutes, working out with dumbbells and doing leg exercises: squats, lunges, squatting jumps, etc. When your body is strong, you will be able to handle any trick easier. If main question for you is how to quickly learn how to do a back somersault, add back somersaults to your training, if you want to master a front somersault, somersault in both directions.

Only when all the muscles are toned and the legs are strong enough to push the body up to the desired height can you move on to master the trick.

How to learn to do a backflip?

The question of how to learn how to do a standing backflip requires consistency. At the beginning of any training, you need a warm-up to avoid injury. Then - repeated actions with insurance and, most importantly, with open eyes for complete control. This way you will quickly get results!

Let's consider the sequence of actions in detail:

As a warm-up, perform jumps from a crouched position, or, to begin with, from a half-squat. When jumping, straighten your body completely and stretch your arms up; when you land, group yourself back up.
Second warm-up exercise– tuck jumps: push off strongly from the ground with your feet, pull your knees to your chest, and lower your feet before landing.
The actual training begins with starting position: standing, legs shoulder-width apart, knees slightly bent, arms down, arms pulled back, head slightly lowered.
With your knees bent, push up with your legs as much as possible and swing your arms up in front of you with force. In the next second, straighten up - you are turning backwards.
At this moment, you need to press your knees to your chest and group yourself, clasping them with your arms.
As soon as you see the floor, immediately begin to ungroup - this should occur at the moment when it is perpendicular to your view.
With your knees away from your chest and your legs bent, land on your toes while maintaining balance. Avoid training barefoot or straightening your legs at this stage to avoid damaging your joints.

Don't worry if you don't succeed the first time. Train regularly with the support of a friend and preferably on mats to soften a possible fall.