In childhood, many experienced difficulty in performing such a seemingly simple exercise as a forward roll. This element is really simple enough if you know how to learn how to do it correctly. It can be a good morning warm-up exercise and will be useful for both children and adults.
Instructions
Step 1
Start your workout by warming up. This is a general rule, which is followed in their work by professional athletes, and visitors to classes in fitness clubs, and dancers, and ballet dancers, and many others. In this regard, there is a large number of all kinds of warm-up complexes, among which you can choose the right one. Do not overdo it: just use one of them and exactly follow the instructions specified in it, including the temporary one.
Step 2
Choose the following set of exercises to develop exactly the muscles that are required to perform a forward roll. These are, first of all, the muscles of the shoulder girdle. For their development, it is good to learn how to do a handstand or work out with dumbbells, which sometimes also serve as bottles of water. Stretch your back thoroughly and test its flexibility: to do this, stand on the bridge.
Step 3
Proceed with the element itself: for this, lay a mat or other soft surface. Make sure that it is securely fastened: in childhood, many began to be afraid of somersaults precisely because the mats moved and crawled.
Step 4
Sit on your haunches and put your hands in front of you, transfer your body weight to them. Push your feet off the floor and straighten them while bending your arms. Moving forward, touch the mat with your head (the point of contact should be the back of the head), and then with your shoulder blades (press your knees to your chest). The inertia of the push should be enough so that, after touching the shoulder blades, you continue to move forward until you roll onto the tailbone and again accept the support while sitting.
Step 5
Try different pushing strengths until you find the one that is optimal for the roll. After several repetitions, the body will remember the best option by itself and you will not have to control this parameter. Once you've mastered the element, move on to the next one: learn to do a few rolls without stopping.
