Beautiful jumps, graceful exits from incrediblekulbits, which can be seen at competitions and performances of athletes, are amazing. Always want to repeat, but scary, and no skills. Do not despair, we will tell you how to learn how to do a back flip. This is one of the most effective and complex elements.
"Salto" in the translation from the Italian language -"bounce". In fact, the back flip is the rotation of the body through the head 360 ° from the place and without the help of hands. There is also a front and a side somersault, in fact, they differ little in technique, although the rear is a bit more dangerous, and to carry out this element it is necessary to have at least a little experience and to think about safety.
Little to know how to learn to do a back flip,it is also important to prepare correctly for the exercise. And for this, first of all, a good stretching is necessary. You can do it in any way you like. The main thing is that the body is well warmed up and flexible enough. Pay special attention to the following muscles:
I offer you some of the simplest exercises that will help prepare and protect you from injuries. So, let's get started.
Legs. Sit on a flat surface, extend your straight legs in front of you and lean forward. Clutching your feet, pull them on yourself and stay in this position for 2-3 minutes.
Hands and wrists.Make a few strokes with your hands, then try to attach them behind your back to the castle, throwing one hand from above, the other from the bottom. Then pull your hand forward and pull your fingers toward yourself, so that your wrists warm and tighten.
Neck and back. The best way to stretch your neck is to make 5-6 rotational head movements in one and the other direction.
When your muscles are warmed up enough, you canproceed to the execution of the element. You can do it from an even surface, from an elevation such as a parapet, etc. Here you need to remind us again about safety, since a somersault is a very difficult exercise, and you may need help and support from an outsider. It is best to invite a friend with whom you will be trained.
Step 1. Take your hands back, as if you are waving, andsit down. Imagine that you are trying to sit on a chair. Feel about how deep you need to sit down so that the jump is strong enough. You can jump from such position several times upwards to find a more accurate position.
Step 2. Doing swing, you need to try to jump likecan be more abrupt and high to set a good rotation speed. Note that the swing should be done a little earlier than the jump itself, so that there is enough time for hands to gain speed.
Step 3. Simultaneously with the end of the swing, your jumpshould gain the greatest strength. At this point, you should straighten up completely, slightly bending your back to determine the trajectory of rotation. It is important that the push with the feet and the stroke of the hands end at the same time. Right after that it is necessary to be grouped.
Step 4. At this stage, the legs should come off the ground, andhands move behind and upwards as sharply as possible. So it's easier to twist the somersault. You can not turn your head back and fall over your back. You run the risk of injury, if you get too low a back flip, the training will have to be postponed.
Step 5. Pull your legs up to group.The muscles of the press and hips play an important role here, because you need to quickly move and pull your knees to your shoulders. It is important not to drop your hands down, because it will slow down the rotation and can prevent the flip from performing correctly. You better grab them by the shin to improve speed.
Step 6. One of the most important and complex steps is a coupthrough the head. It is at this stage that there is a danger of injury. The main thing is that the jump should be high enough, and the speed of rotation - sufficient for landing. Here you need insurance, so invite a friend or an experienced person to study together how to learn how to do a back flip and insure each other.
Step 7. A landing is a moment in which a back flipeasier front, because you see the place you land on. The main thing is to lower your legs in time and transfer the center of gravity. Expand the grouping a little beforehand, so as not to twist the flip and do not fall. In this case, the landing should be soft, drop on your toes, and then on the whole foot and squat slightly.
The only possible complexity of any flip -this is fear. If you find the strength and overcome it, then for you there will be no barriers. It's not difficult to insure someone, the main thing is not to get in the way and be on guard. In time, pick up the trainee under your back and thighs during the jump, if he does not have enough speed, and "twist" to avoid falling. And remember: it's all about the height of the jump.
That's all the wisdom, how to learn to do a back flip. Not at all difficult, is it? The main thing is the development of technology. The more you train, the better it will turn out!
