The somersault is one of the most spectacular elements of gymnastics and acrobats. However, many extreme lovers are trying to do it. It is important to understand the main points of preparation for performing this trick, otherwise you can cause serious injury to yourself.
Instructions
Step 1
Work on developing flexibility and strength every day. These two parameters are essential for a successful flip. Go in for gymnastics, sambo, swimming, athletics or weightlifting. These sports can provide an excellent base for this trick.
Step 2
Learn the forward and backward flip technique as soon as your muscles and tendons are ready to do the flips. Start tumbling on regular mats. You don't have to start with some somersaults in the air. This exercise is necessary for the body to get used to the mechanism of the action itself. It also helps well to warm up the muscles necessary for somersaults.
Step 3
Bring your legs together, put your arms forward, bend your head at the neck and perform a forward roll. Always do this exercise without jerking, as smoothly as possible. Otherwise, you can seriously injure the cervical vertebrae or pull the ligaments. It is also advisable to warm up the muscles before training with regular jogging or jumping rope.
Step 4
Go to a more serious level - somersaults in the air. Remember that you can start them only if you are already confident in your abilities. Take some gym mats and place them on top of each other. Follow these guidelines: take a running start, jump 15-18 cm to the mat and do your usual forward roll. But only in this case it will be in the air. Land on your feet.
Step 5
Repeat the somersault a few more times. Ask a coach or class partner to insure you. Since this is a rather difficult technical exercise, it is unlikely that you will get it perfect the first time. But the more you practice, the faster you will learn to group, as well as move the center of gravity during the jump.
