The skill to skillfully somersault is sure to come in handy in life. When falling, the correct somersault will help you land without injury, and in the process of training - develop dexterity and flexibility. However, under any circumstances, somersaults must be skillful and correct.
It is necessary
mat, person for insurance
Instructions
Step 1
First, learn to roll forward. To do this, take a comfortable mat and take the starting position. Squat down with your face facing the mat. Next, stretch your arms forward, with open palms resting well on the mat.
Step 2
Gradually straighten your legs, while bending your arms in parallel. Move your head between your hands so that the back of your head touches the surface of the mat.
Step 3
Push off sharply with your feet from the floor, while smoothly rolling from the back of your head onto your shoulder blades. Further, in the process of somersault, press your knees to your chest, wrap your hands around them. When the tailbone touches the mat, stretch your arms sharply forward and rest your soles on the floor. Learn that the roll will be faster and more rapid if you push harder off the floor with your feet.
Step 4
Now learn to roll back. This roll is more difficult. The starting position for this exercise is squatting with your back to the mat, palms on the floor in front of you. It is advisable to learn how to perform such a roll on a comfortable and soft enough mat to avoid damage. Push sharply off the floor with your palms and gently roll onto your back.
Step 5
The first part of the somersault is similar to doing the birch stance. At the time when you find yourself on the shoulder blades, take your hands behind your head, place them and in the process of moving back, stick your head in, lifting the body with the help of your hands. At the same time, press your head to your knees. Please note that under no circumstances should you twist over the neck - there is a danger of serious injury. Therefore, in the process of performing a somersault back, it is important to raise yourself in time with the help of your hands. Finish the roll by landing on both feet. The back roll is performed.
Step 6
If you can't immediately perform a backward roll, call for help from someone who will help you hedge. Perform somersaults, and let the assistant help you to group in the process.
