If you thought that it would be nice to learn how to do somersaults, then you are ready for the tests. Well, if there is a good physical shape, but if not yet, then you have to work hard.
In general, if we talk about good physical shape, then this concept will be quite vague. Because for different types of sports, evaluation criteria are different. And before you start flip training, you need to objectively assess the capabilities of your body. First of all, attention should be paid to your weight, because any acrobatic exercises are the lot of thin people. Although with thinness, of course, you should not go too far, the main thing is that the body is flexible enough. Next, you need to strengthen your legs, in this case you will be helped by regular squats, which must be included in the complex of exercises in the morning exercises. It’s correct to carry out this element in this way: put your feet shoulder-width apart, do not tear off your heels from the floor, and hook your hands behind the head into a “lock”. We take a breath and smoothly lower ourselves, exhale and rise. Perform all movements jerkily and slowly. If you have never squatted before, then you need to start with 20 squats, gradually the load needs to be increased. As a result, you will have to do 50 squats in one approach. If you succeed, consider that your legs are strong enough.
The next stage in the preparatory process for doing a somersault is the development of flexibility of the spine. It is especially important for those who are going to do back flips. There are two exercises that develop flexibility - the bridge and tilting the body back. Tilting is simple - you need to get on your feet or knees and try to bend the body as far back as possible. Perhaps you will feel a little discomfort, in the form of dizziness, do not be alarmed, you will soon get used to it, it is not dangerous. To complete the "bridge" you need to lie on the floor. Lean on all limbs at the same time and raise the body above the floor, arching in an arc. If everything works out perfectly for you, then you can try to make a “bridge” standing on your feet. But ask someone to insure you.
Now we pass directly to somersaults. In order to flip in the air, you first need to learn how to do it on the floor. It’s best to train on a hard surface; don’t go to a pile of mats; it’s not realistic to learn to group together. So, having found a suitable covering, we squat down, tear off the heels from the floor, bring our knees together, we focus on the hands. We push off with our feet, touch the floor with the back of the head, then, as it were, roll our backs on it and again find ourselves squatting. You may feel dizzy again, all from habit. Over time, the inconvenience will pass. For you now, the main thing is to learn to softer softly, so that it is easy, as if rolling a ball on the floor. In this case, you should not have any unpleasant sensations in the body, even if you perform exercises on the asphalt. When you learn this, you can begin to study somersaults.
Before starting your workout, fold the mats in a large, thick pile to cushion the fall. If there are no mats, then you can take an old spring mattress out of bed. There are two types of flips:
- Front flip. Perform front flip is running. Make a swoop, hands up and the body forward. Then immediately you need to group. To do this, pull the knees up to the shoulders and grab them with brushes. You will be able to do this somersault, if you perfectly know how to perform a somersault. Be sure to ensure that your knees are bent, otherwise your joints may be injured.
If you managed to get on your feet after the jump, consider that you have mastered the somersault forward.
The simplest kind of flip in a group is a side flip. In this case, the rotation occurs to the side, and not back or forward. The only difficulty in learning is that the body itself must understand where to turn. The coup is carried out through the upper back. Side flip has its own variations of execution, but its simple version is easy to learn. He does not need any special insurance, just practice.
The push occurs simultaneously from two legs, the jump itself goes exactly up, the deviation to the side is weak. From the outside, the hand soars up, from the inside - down. Having pushed off from the surface, you need to start grouping, here you need to concentrate on the point through which the rotation will pass. You need to land easily, if you do it from a great height, you need to go on a roll. At this point, you need to be careful, with accustomed injuries are possible. The most common mistake is the wrong plane of rotation. For example, you can perform a curved somersault, instead of conceived side. To understand exactly how you need to roll over, you need to practice on the ground, and then repeat this movement in the air.
Today in gymnastics, a triple somersault is the most difficult element. At the Olympics and World Championships, this crazy jump has not been performed for 13 years. The fact is that this jump is very traumatic, and its complexity is estimated not so high. In the special literature it is written that at the time of a triple somersault the load on the legs is more than a ton.
Learning to do somersaults on your own is almost impossible; a few decades ago this jump was subject only to graduates of the Soviet gymnastics school. The first element that usually fails all athletes is a double backflip. And then the most complicated double backflip in a group with opening back. The result is an effect similar to that of the video, if you click on the pause in the middle of viewing.
And in conclusion, I want to say that before boasting to your friends and spectators a new learned element, take the trouble to warm up well. Since the muscles, without proper warming up, can let you down, and the element will end up falling onto your head. There is nothing to talk about the dangers of this. Therefore, it is always necessary to approach the implementation of any exercise responsibly, no matter how light it may seem.
Rating: 4.0 out of 5 (votes: 4)