The handless wheel is also called the Arabian somersault. In sports terminology, the concept of "somersault" means a rotational overturn of 360 degrees or more from a place through rotation over the head to the feet. The Arab somersault is a side flip with a tuck. It is performed with one or two legs. This acrobatic technique is used in various martial arts and is a serious blow to the head area.
Instructions
Step 1
The warm-up should include the following elements:
- stand up, spread your legs shoulder-width apart, spread your arms in different directions. Touch your foot to your hand. Movements should be performed slowly, gradually increasing speed;
Step 2
- spread your legs as if you are going to sit on a split. At the same time, the body should be even. Stand there for a few minutes so that the muscles get used to the stretch;
Step 3
- put your feet shoulder-width apart, then lift your leg, and tilt your body in the opposite direction. Touch the floor with your hand, then return to the starting position;
Step 4
- in the position of "standing on your hands" try to make a step with your hands. At first, do this exercise with the help of an assistant or leaning against a wall.
Step 5
- Raise your hands up and place them shoulder-width apart, at a distance of one step from you, lower your hands to the floor, bending forward. Then, in a quick motion, lift your legs up. In a handstand, stand exactly for a minute;
Step 6
After completing these exercises, you can begin the wheel without hands. First, lift one leg, transferring all of your weight forward.
Step 7
Wave your hand along the trajectory of a somersault, with the other hand, swing for the body of the body. When both hands are shoulder-width apart and look forward, tilt your body sideways.
Step 8
Warm up before starting the wheel without hands, as pre-warming the muscles will help prevent injury. In the warm-up, be sure to include this somersault, do it first with the use of both hands, then go to the wheel with support on one hand.
Step 9
Next, lift your lead leg after you and turn your feet along the path of the wheel. Powerful swing and the wheel is done.
