No jumping aerobics training program is complete without a rondat - a flip jump. It is from this base that flak, somersaults, pirouettes and many other complex acrobatic combinations begin. From the outside, these exercises look quite simple, but good physical fitness is required for this. Your task is to immediately master the correct technique for performing the rondat, eliminating all errors. Then all subsequent elements will also be performed without gross errors.
It is necessary
- - handstand skills;
- - mastering the wheel and kurbet;
- - coach's consultation.
Instructions
Step 1
Learn to hold your body in your arms - only in this case you can learn how to do a rondat. First of all, it is recommended to strengthen your arms with regular push-ups and dumbbell exercises.
Step 2
Having mastered the stand, do the wheel: with a stop on your hands; connecting the legs and making a 90 degree turn; a wheel with a jump followed by a turn.
Step 3
Reinforce the previous exercises and begin to study the jump (curbet) from a standing position on your hands. You need, as a result of a quick movement of your legs and a push with your hands, move from the starting position to the standing position. To begin with, you can do this from the bench, and only then get up on the floor. Only after the preparatory exercises can you try to make a round-up.
Step 4
Note that the start of the round is like a wheel. However, there is a difference: when performing a combination to the left, you need to turn the right hand towards the left hand. This is the foundation of the technique. When you go through the stand, you need to connect your legs and complete the rondat with a courbet (without bending your legs!). Finally, the top jump is performed.
Step 5
Learn to do a rondat in the following sequence: - complete a couple of steps for a take-off run, while your arms should be raised just before the very beginning of the element; - make an approach with a small jump from a place on one leg. The second leg is extended forward; - bring your hands up, tilt your body and stretch your arms to the floor. Simultaneously perform (in the vertical plane) a swing - with the leg on which you jumped; - then - curbet and jump with a 180 degree flip. It is important that your arms push off the floor without bending - the shoulder girdle should work. In this case, the legs are in the position of the hands.
Step 6
If, after landing, by inertia, you begin to move forward with your back (that is, subsequent acrobatic techniques such as a flak suggest themselves), the rondat can be considered mastered.
