It is recommended to learn the basics of acrobatics from jumping backwards on a trampoline. However, the difficulty of this exercise lies in the subconscious fear of turning over with the whole body in the air without any support.
Instructions
Step 1
The simplest type of somersault is a tuck flip. During the flight, the body is grouped in such a way that the knees become as close to the chest as possible, and the hands grab the lower legs. It is strongly not recommended to do somersaults for a beginner without his partners insuring him. Before jumping, it is necessary to perform a number of preparatory exercises to warm up the muscles of the neck, back and legs: jumping upward with take-off, somersaults back and forth on a trampoline, squats.
Step 2
To do a back somersault, bend your knees and bring your arms back and up. Push off with a strong swing as high as possible. The higher you push off, the more time you will have to group. Do not throw your head back under any circumstances: this will prevent you from landing on your feet. The head should only be in a straight position.
Step 3
When your arms are straightened over your head, pull your legs sharply to your chest, but not vice versa: chest to your knees! The tighter you press, the neater the twist will be. Ungroup sharply when you see the ground below you. Land on slightly bent legs over your entire foot. When landing, take your hands straight and back at the same time.
Step 4
A quick mastery of the back somersault technique is almost impossible. To get closer to doing it, it is recommended to start with simple jumps over the head at a high altitude by pushing the legs back and simultaneously swinging the arms back. Such jumps weakly resemble somersaults, but they make it possible to get used to the height and flight.
