jumping Beautiful, graceful exits from the incredible somersaults, which can be seen at the competitions and performances of athletes shake.You always want to repeat, but it is terrible, and no skills.Do not despair, we'll tell you how to learn to do a back flip.This is one of the most spectacular and complex elements.
What is a back somersault?
"Salto" in Italian language - "jump".In essence, a back flip - a rotation of the body through the head 360 ° up and hands-free.There is also a front and side flip, in fact, they do not differ in the technique, although the back a little bit dangerous, and to perform this element must have at least a little experience and think about safety.
Preparing to flip
Few know how to learn to do a back flip, and it is important to properly prepare for the exercises.And for that, first of all, you need a good stretch.You can carry it in any way familiar to you.The main thing is that the body was well warmed up and flexible enough.Pay special attention to the following muscles:
- wrist.
- ankle.
- neck.
- loin.
Stretching
Here are some simple exercises that will help you prepare and will save from injury.Let's get started.
legs.Sit on a flat surface, pull the leg straight in front of you and lean forward.Clinging to the feet, pull them over and hold this position for 2-3 minutes.
hands and wrists.Take a few strokes of his hands, and then try to concatenate them behind the castle, throwing one arm from the top, the second summing below.Then, pull the arm forward and pull the toes, so that your wrist warmed and strained.
neck and back.The best way to stretch your neck - to make rotational movements 5-6 in head to and fro.
Education flips steps
When your muscles are sufficiently warmed up, you are ready to perform the item.Making it possible to smooth the surface with elevations like the parapet, and so on.. Here you need to recall once again the security, t. To. Flip - a very difficult exercise, and you may need the help and support of a stranger.It is best to invite a friend, with whom he trained you.
Step 1. Take your hands back as if to swing, and sit down.Imagine that you're trying to sit on a chair.Feels determine how deep you need to sit down, to jump was strong enough.It can be several times to jump up out of this situation, to find a more accurate position.
Step 2. performing swing, you should try to jump as far as possible and dramatically high to set a good speed of rotation.Note that the swing should be done a little earlier than the jump itself, to have enough time to get up to speed hands.
Step 3. simultaneously with the end of your swing jump must score the highest virtue.At this stage, you should straighten completely, slightly leaning back back, to set the path of revolution.It is important to push the legs and flapping his arms ended at the same time.Immediately after this it is necessary to group.
Step 4. At this stage, the legs have to get off the ground and his hands behind his back and move up as sharply as possible.It is easier to spin flip.You can not reject his head back and filled up on his back.You risk injury if get too low a back flip, training will have to be postponed.
Step 5. Pull your legs up, to regroup.There are important abdominal muscles and hips, because you need to quickly perform the movement and pull your knees to your shoulders.It is important not to lose heart down, t. To. It will slow down the rotation and may prevent you from completing a somersault correctly.Better to grab them at the lower leg to improve the speed.
Step 6. One of the most important and difficult steps - a coup over his head.It is at this stage often there is a danger of personal injury.The main thing was to jump high enough, and the rotational speed - sufficient for a touchdown.There need insurance, so invite a friend or an experienced person to learn together how to learn to do a back flip and insure each other.
Step 7. Landing - a moment in which the back somersault easier front, t. To. You can see the place on that land.The main thing - time to lower the legs and shift the center of gravity.Expand the group a little in advance so as not to twist a somersault and fall.This should be a soft landing, get down on your toes, and then on the whole foot and slightly squat.
complexity of the
only possible complexity of any flip - it is fear.If you find the strength to overcome it, then you will not have any obstacles.Insure someone too difficult, the main thing is not to interfere, and to be alert.Pick up time to train under his back and hip during a jump, if he lacks the speed and "tighten" to avoid falling.And remember: It's all in the height of the jump.
's all wisdom, learning how to do a back flip.It is not difficult, is it?The main thing - working machinery.The more you train, the better it will get!
