All people love and try to do elementary acrobatic exercises, one of which is a somersault. The technique of doing a somersault forward and also backward is not so complicated as it seems at first glance.
Everyone can do the basic element of acrobatics, but the most important thing is to do it right. Indeed, many people simply roll over their heads and think that they are not making any mistakes, although in fact, in most cases, doing somersaults back and forth without a good knowledge of the theory can lead not only to slight stretching, but even serious injury.
A somersault is a basic exercise in gymnastics. The technique of performing a roll forward or backward is actually simple, although it requires special attention. The basic element of this type is recommended not only for people who are professionally involved in gymnastics or any other sport, but also for those who rarely resort to any kind of physical exercise.
Tumbling helps to improve your own acrobatic skills in order to perform more serious tricks in the future, for example, back and forth somersaults.
Preparation for execution
Flip-flops back and forth, the technique of which is provided below, are exercises during which a person flips the entire body over his head. All this is done on a horizontal surface. In order to correctly execute an element, it is necessary to clearly master the main aspects, thanks to which the somersault can be done correctly and safely.
During the training period, special attention is required to grouping the body. This means that you need to press your knees as tightly as possible to your chest, while rounding the spine and bending your neck, lower your head down, pressing it to your knees. To do this, there are warm-up exercises for the arms, legs and neck, which must be done before the somersault.
How to tumble back
There are several ways of grouping: lying, sitting, and also from the position of semi-sifting. Before performing a somersault, it is imperative to hone grouping skills to avoid injuries. The main exercise will be easily performed only with a well-developed grouping, as well as a perfectly selected push speed during execution.
Tumbling is necessary on the mat. For a somersault back, the starting position is as follows: crouching on the edge of the mat, focusing, turning his back to it. Next, somersault is performed in several stages:
- Grouping. The back is rounded, the chin is pressed as tightly to the chest as possible, the arms are wrapped around the legs.
- Push and roll. Having kicked off, a roll is made to the back.
- Coup. By opening the legs and pulling them by the head, a coup is made, returning to its original position.
Knowing how to tumble backward, it will not be so difficult to complete the exercise "forward somersault." The technique for performing this element is provided below. Both flip-flops need attention, and it is recommended to perform them alternately. This will positively affect the spine and greatly improve posture.
Forward roll technique
This exercise is performed in much the same way as the previous one. It can also be done in several stages:
- Grouping. Sitting with a rounded back, hands are placed on the floor, the head bends between the hands.
- Push. Leaning forward and still resting his hands on the floor, his legs push off the ground.
- Flip-flop. A coup is made, without falling over on its side. Transferring weight, return to starting position.
- Climb. After a somersault, the feet clearly rest against the floor, the legs are straightened, and the arms are straightened above the head.
For more experienced athletes, it will not be difficult to immediately do 3 somersaults forward. The technique for performing this exercise is quite simple. Having made one somersault, it is necessary to land clearly on the feet, and then immediately perform the other, again clearly stand on the feet, and then make the third.
Long forward roll: execution technique
A feature of this kind of somersault forward is the presence of a flight element, which is carried out after pushing away from the surface by the legs. When the jump is made, it is necessary to bend the body in the area of the hip joints in an unsupported position, and immediately after touching the support with your palms, make the usual somersault forward.
Training takes place in the following sequence:
- first you need to learn how to perform the usual somersault forward, as described in the execution technique provided above,
- then from the same starting position you need to perform a long somersault, while returning to a sitting position,
- from a semi-squat, putting both hands back, a somersault is done by a jump, which culminates in an emphasis,
- the last is a somersault, performed after three steps of the take-off run, which again turns to the stop crouching.
- Too high or too low trajectory, which should be in the flight phase.
- The location of the hands under your own body, as well as a sharp bend of the elbows.
In addition to the execution technique, it is also necessary to know precautions so as not to cause injury during the first training session. This will help the advice of professionals:
- In order not to damage the neck, the head should always be pressed to the chest.
- Do not tumbling in a skirt, as it interferes with proper execution.
- In order not to become the owner of many bruises and small wounds, you should perform the exercise on a soft surface.
- You need to train in comfortable and elastic clothing.
- For beginners, it is best to make the first attempts on the trampoline to work out the speed.
First of all, it should be noted that the technique of performing a somersault forward and backward will not work out correctly if you eat or drink before training. Due to the use of food or fluid during body overturn, severe discomfort will be felt, which often leads to nausea, vomiting and more serious consequences.
In addition, it should be said that an excessive number of repetitions is prohibited. This can lead to poor health, as newcomers and more experienced people are simply "rocked".
Flip forward, training which does not take much time, must be practiced very carefully. People who have problems with the spine or cervical spine (or their injuries) are not recommended to practice this exercise without consulting a doctor. Old damage can be aggravated during training, and therefore it is necessary to take this situation very seriously.
Also, do not proceed to the implementation of more complex somersaults, not fully understanding their classic version.
Flip forward two hands
After reviewing some of the caveats, you can skip to the details on how to do somersault forward. First you need to prepare a special gymnastic mat and place it in the most convenient place. You can, of course, train on the street, for example, on soft grass, having previously cleared it of all kinds of debris, but it is better to undergo training in the safest conditions.
Next, we take the starting position in front of the mat. To do this, bring the legs together, bend them at the knees and sit down a bit. Then we put our hands in front, slightly bending at the elbows. They should be approximately shoulder width apart.
Then we bend our heads between our hands, the chin should be firmly pressed to the chest: the more tightly it rests against the chest, the less the risk of injury. It is important to remember that the correct forward somersault is performed without focusing on the neck, otherwise the cervical vertebrae can be damaged. But because all the weight is transferred to the shoulder blades.
At the next stage, we do a somersault forward. The technique for performing it is as follows: it is necessary to lean forward and ride on the floor with shoulder blades so that the hips pass overhead. Hands should be kept in the original position, and the back should be bent. Do not be very afraid to carry body weight, as a weak push will not allow you to complete the element. The main thing is not to fall to the side, but to roll in a straight line, holding your back in a curved position.
In the process of somersault, you need to straighten your legs and extend your feet. You need to bend your knees only at the very end of the exercise, when lifting to your feet. Some gymnasts like to do somersaults, pressing their legs to their stomachs. If the first option is not too convenient, you can resort to this method.
In the final stage we rise without the help of hands. To do this, put your feet on the floor and unbend your legs without touching the mat with your hands. When lifting to the feet, the arms rise above the head. Here's how to do somersault forward - nothing complicated.
Flip over handstand
This version of somersault is more complex, and it needs to be done only after mastering the classic version. This exercise starts with a handstand. In the starting position of the legs we put the width of the shoulders and straighten the body. Now you need to stand up and stay in this position for about one second. Further, the arms are bent, and the body begins to lean toward the ground. Now press the chin to the chest and do a somersault forward. The element ends in a standing position with arms extended above the head.
This is a more complex somersault forward. The execution technique must be at a high level, otherwise there is a high probability of damage. To avoid injuries, it is necessary to hone separately both parts of this revolution: a handstand and somersault. For greater security, it is desirable to have an insurance partner.
Somersault with a push
Another variation of the acrobatic element under consideration is a forward somersault with a push. The starting position is the same as in the case of the classical method. The main difference is that here we do not roll on our back to the end and stand on our feet, but are pushed out with our hands and throw our legs forward. The body moves by inertia behind the legs, and we stand on two legs. End position - front desk with outstretched arms.
Before doing a flip forward of such a plan, it is important to consider that the main thing here is to push your hands harder in the middle of the exercise, otherwise there will not be enough strength to land evenly, or it may even lead the body somewhere to the side or forward.
Flip over shoulder
To do this, it is somersault, often practiced in wrestling, the right leg is placed on the knee, and the left hand is placed on the mat (ground). Sliding the palm over the mat, the right hand is transferred to the left foot, after which it is necessary to lean forward and put the shoulder between the left hand and the right foot. We turn the head to the left and pressing the chin to the chest. The push comes from the left foot. After that, we roll on the back from the right shoulder to the left buttock. Then the left hand is extended and with a strong blow on the mat, the roll is braked.
Somersault with a dive
This option is professional, and therefore, without proper preparation, it is not recommended to perform it. For convenience, you can imagine that in front lies a log that needs to be jumped over. Then we push harder and put our hands forward. As soon as the palms touch the ground, the elbows are bent, the chin is pressed tightly in the chest, and a roll is performed. The flip forward jump ends in the same way as the other versions of this exercise - in the front desk with arms extended upward. The more you practice this method of execution, the taller will turn out somersault. In the future, you can try to jump over real obstacles, for example, the same log. However, it is not recommended to do this at the initial stages, since with insufficient force of the push, you can hit the barrier with your hands or head, causing serious injury.
Useful tips when doing somersaults
1. During the execution of somersaults with support on both hands, it is necessary to pay attention to the fact that you need to push with two legs at the same time.
2. When performing a roll over the shoulder, coordination and direction of movement should be taken into account: from the right shoulder to the left buttock or vice versa.
3. As gymnastics teaches, somersault forward is performed taking into account the qualitative grouping. The chin is important to firmly fix on the chest. This position minimizes the risk of personal injury or a bad roll.
4. Many fall to the side at the final stage of the exercise. Here it is necessary to press the heels to the buttocks as tightly as possible, since this will allow the feet to be close enough to the body so as not to fall when lifting.
We told you in detail how to do a somersault forward. There are many types of this exercise and its implementation technique, but the ones listed above are the most popular.
Do not be afraid to learn this simplest element, because with the right technique, rolling is quite easy. At the first stages, you can ask someone to insure you: it will relax psychologically and give confidence in the performance.
If there is any discomfort during the somersault, as well as pain in the neck or spine, you should consult your doctor if you can do the somersault forward. The technique of execution and its correct application will avoid any kind of damage, but no one is safe from chance. And therefore, the ideal training option will still be working with a qualified trainer.
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