Among the various acrobatic stunts that gymnasts and athletes perform, there is often a flak - a jump back with a flip, which is an important accelerating element, since during the flip you can develop a high rotation speed. Anyone who spends enough energy and time for training and practice can learn such revolutions.
Instructions
Step 1
In order to correctly perform a backward flask, you need to practice two movements - a jump backward with support on your hands, and then a jump from hands to feet. Start your workout by performing an ordinary bridge from a standing position.
Step 2
First, do the bridge with a belay, and then do it yourself, trying to lower yourself back, and then rise to the starting position with a sharp and whipping movement. Place gym mats on the floor to cushion the impact and practice jerking your arms and torso backwards, landing on your back after the jump.
Step 3
Also learn to jump back and up - if you cannot do this on your own, ask the assistant to support you under the lower back. When practicing jumps, always wrap your arms back.
Step 4
Then work out a handstand - you must maintain balance and balance of the body, and from a handstand, jump sharply to your feet, swinging your legs. This swing should be fast and powerful - then the jump from hand to foot will be effective.
Step 5
Work on honing your flak technique with a trainer, but after you start to flip over your head and then flip from hand to foot, try to perform unsupported flips. For training, you can perform a flip from a low support on which your arms are located.
Step 6
Repeat the exercises many times to avoid common mistakes - for example, swinging your legs too slowly and sluggishly, which makes a powerful and active flip impossible. Always swing your arms in a high trajectory, and place your arms closer to the support with your feet.
