A somersault is a spectacular trick, which is a jump with a somersault in the air. To learn how to do it at home, you need good physical fitness and adherence to safety rules.
Instructions
Step 1
Before embarking on the study of flips, it is important to strengthen the muscles of the body. Otherwise, the first time you try to do a trick, you can get serious injury.
Step 2
Include dumbbell exercises in your pre-workouts. Do squats, lunges, kicks. Cycling and swimming will be useful to strengthen muscle tone.
Step 3
Train your vestibular apparatus. To do this, master the handstand, and then hand-walking. Move on to flip workouts when your muscles are strong enough. Get a sports mat to avoid injury.
Step 4
Start learning the movement algorithm on the mat. In fact, a somersault is the same somersault, but only in the air. It's too early to jump, first the body must remember the mechanism for performing the exercise.
Step 5
To correctly do a forward roll on the mat, put your feet together, bend them at the knees, and squat down slightly. Stretch your arms forward and bend your head. Transfer the weight to your back and shoulders, smoothly, without jerking, make a somersault.
Step 6
Perform somersaults on the mat every day, this will strengthen the vestibular apparatus and will allow you to remember the sequence of movements. During the exercise, dizziness and discomfort in the spine may appear. Do not give up training, in the future the body will adapt, and the discomfort will pass.
Step 7
After the forward roll is perfect, move on to the study of the somersault. It will take several mats to be stacked on top of each other. This will make the landing safer.
Step 8
Stretch your muscles before starting flips at home. Such exercises are injury prevention.
Step 9
Starting position - sitting, legs extended. Pull your feet towards you, hold for 3-5 seconds, relax. Repeat 3-5 times.
Step 10
Spread your legs as wide as possible. Pull your feet towards you, relax. Do it 2-3 times.
Step 11
Perform slow head rotations counterclockwise and backward. Repeat for a minute.
Step 12
Stretch your right hand forward, spread your palm. Take the fingers of your right hand with your left hand and stretch them towards the body. Hold for 3-5 seconds, then relax. Repeat the same exercise with the other hand.
Step 13
Straighten your arms in front of you, rotate your hands left and right. The total stretching time is 3-5 minutes.
Step 14
Try somersaults. Run a little, taking 4-5 steps. Push off with your feet, at the same time make a sharp swing upward with your hands.
Step 15
Bring your body up. In the air, group for a somersault by pulling your knees towards you and grabbing them with your hands.
Step 16
Roll forward, but only in the air. Try to land on bent legs to prevent joint injuries. Stand up straight with your back straight.
Step 17
Somersaults cannot be done well the first time. Regular training will allow you to properly shift the center of gravity and group.
Step 18
Having mastered the forward somersault, try to learn how to do this exercise backward. It is also called backflip. Before practicing, you need to practice a back roll.
Step 19
Squat with your back to the mat. Tilt your head forward. Bring your knees to your chest.
Step 20
Place your palms in front of you. Push them vigorously and roll gently onto your back.
21
Move your hands to your head. Lean on your fingers to relieve stress on your head and neck. You cannot unbend your back, legs.
22
Roll over your head. Extend your knees. Take the crouch position.
23
Train your jumps without a run. Swing your arms sharply and jump from a place, pushing off with both feet. You can jump over objects.
24
As a warm-up before the back flip, take a few jumps up from the squat. Straighten your body completely.
25
Jump upward while grouping in the air. To do this, press your knees against your stomach.
26
After warming up, try a back flip. Take the following position: stand up straight, bend your legs slightly, lean forward slightly. Put your hands down.
27
Jump, pushing off with both feet as hard as possible. Be sure to help yourself with your hands by making a sharp upward swing.
28
At the maximum point of the jump, throw your head back and leave it in this position until the end of the exercise. If this is not done, the balance will be disturbed.
29
Do the turn with your hips, it is they, not the shoulders, that allow you to do somersaults. Group up and start curling back.
30
At the highest point of the somersault, bend your legs under you. With your chest parallel to the ceiling, bring your knees to your chest, but not your chin. Otherwise, the speed of the jump will decrease, and the flip will not work.
31
Bring your arms to your feet, grab your knees or hamstrings. During grouping, the torso may tilt to the side. Most likely, this is the body's reaction to fear. Regular, hard training will help you overcome it.
32
Approaching the floor, begin to straighten up, for this stretch your lower back and legs. Land on bent legs, on the whole foot. The arms should be parallel to the floor.
33
During the exercise, do not close your eyes, but look straight ahead. This will allow you to control the position of the body and not lose spatial orientation. If you look back ahead of time, the tilt of the body will change, the speed of rotation will slow down, which will negatively affect the quality of the trick.
