After the release of the films Yamakashi and District 13, a wave of acrobats of all sorts swept over the world. However, this sport requires a lot of effort, even a basic somersault is not so easy to master.
Instructions
Step 1
Do your preparatory work. Before jumping somersaults, you need to at least determine your physical readiness for this. On a straight path, do 5-7 quick rolls forward, while trying to make each roll as short as possible. After that, do the same back. Then, try to jump forward, fly a short distance and land immediately in a "roll", that is, somersault. Such a warm-up will not only shake up your vestibular apparatus, but also warm up the sedentary parts of the joints. Before directly training, make several jumps-tuck: full squat -> jump up with pulling the knees to the chest -> soft landing in the squat. To do somersaults correctly, you need to be able to freely "push" yourself with your knees in the chest.
Step 2
Start with a front flip. This is one of the most difficult elements of acrobatics, but it is the least traumatic for beginners. The first 3-4 jumps, land on your back in a layer, feel the basic rotation, let the body feel the safety of falling onto the mat. Then start following the instructions. The main rule: after the run, you must jump vertically upward. Not forward, depicting a dive, but up. Do not rush to spin right after the jump: as soon as you start spinning, the upward flight will stop. Therefore, just after finishing the overhang, sharply set the twist at the maximum point. It is important to do this with your shoulders, and not just with your hands - imagine that you are pulling your shirt on your back. At the same time, pull your legs to your chest to add torque.
Step 3
Don't dwell on one element. After a dozen repetitions, the vestibular apparatus begins to loop and "glitch", so let yourself rest, change your exercise. However, do not stop repetitions altogether, it is best to outline yourself a circle of 3-4 elements and move on to the next one every 15-20 minutes of training. This will maximize your success.
Step 4
Back flips, side flips, gainer and blanche are technically much easier than front flips, but they require a complete lack of fear and minimal experience, because if you make a mistake, they will be fraught with serious injuries and dangers. It is better to switch to them only when you feel confident in the air.
