What are the most important basic exercises for beginners?

The front flip is simple. The key is the backflip.

Backflip practice can't be done quickly, brother. If you don't follow the essentials step by step, you will get hurt.

And it requires a certain amount of physical fitness, equipment, and assistance.

1. Personal quality requirements: to have a certain bouncing force and body coordination. You should also do strength training (explosiveness) in your lower limbs and do more 50-meter sprints.

2. Protection when practicing: Don't be in a hurry when you first start practicing. First of all, two people should practice waist support, and after repeated waist support exercises to achieve a certain effect, then enter the two people next to the protection exercise, practice repeated exercises, and then achieve individual exercises.

3. Pay attention to the essentials of the action during the exercise. As soon as you jump, you should exert your head upward, and when your knees are retracted, your head will be tilted back to complete the rotation, and the whole action should be clean and you can't hesitate.

4. If it is a backflip of the coupling action, then it should be practiced on the basis of practicing the backflip. For example, add Kenko to pick up the backflip and so on. There are gymnastics competitions, so take a look at them.

5. Equipment requirements: It is best to have a mat, people say"Three-point somersault, seven-point mat"，

Flips include: front flips, side flips, and back flips.

Tools and raw materials The site should be as empty as possible.

There is at least one high jump pad, 30 cm thick, that acts as a protective one.

Method steps.

There are three main points in practicing backflips, one is the jumping action, the second is the action in the air, and the third is the landing action. The jumping action pays attention to force, which we can usually practice, standing and half-squatting, jumping on toes, you can practice this action repeatedly, as smooth and natural as possible.

Aerial action, emphasizing the body of the group, we are beginners, we must follow this principle, although it is okay not to be a group, but that is not something that ordinary people can do. The body helps to rotate the body in the air, and it is worth noting that when taking off, you should swing your hands and jump behind your body at a 45-degree angle between your body and the ground, and tilt your head back.

The last step, the landing action, the key is stability, then it is required to do the forefoot landing, the forefoot landing has two advantages, one is not easy to twist the foot, the other is to control the sound of their landing, just like the lightness of the dragonfly water.

Precautions. It's easy to say that somersaults are easy, but don't practice them without protection.

Don't forget to warm up before practicing, although flexibility is not required, a warm-up is a must, and warming up can increase your explosiveness.

Good bounce, bold enough to have explosiveness.

Because it should be to be able to stand upside down (commonly known as "inserting the ground" in dance), it is to train the strength of the arms. You've done a good job of inserting the ground, and the sideflip is not a problem.

But the front flip also needs to have a soft waist, practice the lower waist first, the waist is not good, the front flip is basically no play, if you can't do both, it's best not to practice any somersault, it will hurt.

Years of teaching experience tell you that the basis of somersaults is good physical fitness! Explosiveness, bounce power, waist and abdominal strength, and good coordination! And the guts. If you have all of these, it would be good to find a safe place to practice thousands of times?

Method 1, the easiest to practice somersault is the front somersault, first of all, you must learn to turn over on the ground with both hands, this is the first step, you can get rid of your hands, that is, you don't need to use your hands, of course, the somersault must have, one is a soft grass, (the grass can also be paved,) the second is a sand pit, which is a requirement for the site, at the same time, if you practice a front flip, that is, the front must be a place similar to a sand pit, which can reduce the force of the somersault and facilitate practice on flat ground, just like a person running on a plateau, Later, he ran on the plains, and the reason was much the same.

2. After moving your body, you can try to do a forward somersault. When doing the somersault first, use your hands. Later, when you take it off, the action should not be too big, but it should be stable and standardized, so that people can help themselves to flip over. Do a somersault for at least 2 weeks.

Method 2: Find two people, take a long rope, or a towel, and when you flip, use a towel to lift it on your back, and it will pass, so that you can give yourself the strength of a somersault, and after a long time, you will somersault over.

Note: Flips are all waist force and fast movements, so that they can be done in one go. Remember, don't use your waist, be bold and careful.

Side flip, first of all, you must practice the standard action of the front hand flip, if the basic action is fixed, the essentials of the side flip is to the front foot to the ground, the shoulder pressure (shoulder press) hand wall is used to control the coordination of the upper body, so that if you can not turn over can not use your hands to support the ground is not dangerous, you must be physically active before training, so as not to have muscle damage.

I don't know what kind of somersault you're doing.

There are a total of flips: front flips, side flips, back flips, including continuous front and back flips, and how to practice below.

1. The easiest way to practice somersault is the front flip, first of all, you must learn to turn over on the ground with both hands, this is the first step, you can get rid of your hands, that is, you don't use your hands, of course, you must have the place where you flip, one is the soft grass, (the grass can also be paved,) the other is the bunker, which is the requirement for the site, it is necessary, and it is also one of the conditions that can quickly improve you, at the same time, if you practice the front flip, that is, the front must be a place similar to a bunker, which can reduce the force of your flip, It is convenient for you to practice on flat ground, just like a person running on a plateau, and then running on a plain, the principle is much the same, 2, with people by your side, you also have a place to practice, it is not difficult, after moving the body, you can try to flip forward. When you do the somersault first, use your hands, so that you can easily do somersaults. Later, when you take it off again, the movement should not be too big, but it should be stable and standardized, and you can have someone help you to flip over.

You should also practice somersaults for at least 2 weeks.

3. There is a way here, you find two people, take a long rope, or a towel, when you flip, they use the towel to lift under your back, you pass, so that you will be given a somersault strength, after a long time, you will somersault over.

4. There is also a trick to learn from friends, find a sparring partner to lie on the ground and flip from the sparring partner, and let the sparring partner's back force help to climb over when turning, and gradually reduce the force until you can completely turn over yourself. This is also a trick, 5, I practice a sideways flip, for me now, it is also very easy, just a head up, compared to the shoulder, send waist force, it's OK, head up, vertical shoulder, send waist force, these words, if you experience it, it's easy.

6. Finally, tell you the essentials, the somersault is all waist force and fast action, so that you can do it in one go. Remember, the waist is not strong, to be bold and careful, some people can pass, but afraid, as a result, often fall.

Sideflips. First of all, you must practice the standard movement of the front hand flip. If the basic action is set.

The key to a side flip is to stick the ground with your front foot. The shoulder press (shoulder press) hand wall is used to control the coordination of the upper body. If you can't climb over like this, you can use your hands to support the ground, and there is no danger.

Physical activity must be turned on before training. so as not to have muscle damage.

A brief introduction to the backflip, the technique required is very simple. Courageous. Xianwei Dun envoy. 2 legs erupted in the strong suddenly hairy. The arm is the key to the backflip and must be hit hard backwards. Don't forget to look up! 3 people can practice with a thick belt.

If you want to learn somersaults, you need to have good waist and abdominal muscle strength. Usually increase the practice of sit-ups and handstands. After that, start with your hands on the ground, then work on the ground with one hand, gradually increasing the difficulty, and finally transition to a freehand flip.

Practice the backflip method on your own:

Phase I; Prepare to kick and kick.

The first stage of the task is to gain upward speed and rotation of the body, to do so by bending the legs slightly, lowering the center of gravity of the body, stretching the main muscles when jumping on the ground, bringing the arms back slightly, and then quickly pushing up and slightly backwards. In order to jump higher, [and to achieve a great upward speed] it is necessary to swing your arms upwards. When jumping upwards and backwards, a number of rotations are added to the whole body, which are performed around the horizontal axis of the body's center of gravity.

Phase II; Mass body and rotation.

Phase II; It is necessary to create a posture that is conducive to body rotation, and in order to create this posture, the athlete must quickly shrink the body, that is, bend the legs forward, hold the calves with both hands, pull the knees towards the shoulders, and tilt the head back, which can ensure that the body rotates backwards quickly through the head.

The third stage is to prepare for landing and landing.

Phase III; When the athlete is facing down in the air, the body should be quickly straightened [group turn pose] with both arms raised and feet on the ground, and the legs should not be fully extended when landing, because it has a cushioning effect, and it has the effect of reducing the vibration that occurs when landing.

Practicing the part well is extremely important to improve the overall movement

First, the strength of the upper limbs should at least support their own weight, so that they will not be injured under the impact of external forces;

2. The lumbar abdominal muscles are important muscle groups that connect the two ends of the body and are very important. Available: Hanging leg raises, sit-ups, supine leg raises, both ends up, prone back lift, weight-bearing back lift.

3. The strength of the lower limbs is to ensure that the body has to be sent to a certain height to have enough time to rotate. You can use weighted squats, one-foot jumps, frog jumps, belly tuck jumps, one-foot squats, tiptoeing, and leg raises.

In-situ backflip teaching how to practice backflip, an in-situ backflip teaching.

It takes about three months, and you must have a certain amount of physical fitness, so it is recommended that you do not take risks blindly.

First of all, train the lower waist well, as well as the bounce power, beginners should lay a good foundation, and if you learn it, it depends on how much effort you put in. 1 percent inspiration and 99 percent perspiration.

When you feel that you have enough strength to complete that action, "break through your inner fear" (very important) and you will succeed after completing it once.

This first requires solid basic skills, good leg strength, soft waist, and easy completion of lower back and handstand. This is how you are qualified to learn somersaults. In the process of learning, there must be someone to guide and protect, and there must also be a venue, preferably a mat, so that it is not easy to get injured.

In fact, you can't learn somersaults if no one teaches you.

Practice the two-handed support flip first, then take one hand to practice the one-handed flip, practice the lower back, and then try to flip on the sponge mat.

1. Quickly push and swing your legs when your front hand flips and steps down;

2. The push hand is fast and powerful;

3. Raise your head and chest in the air, straighten your knees and feet;

4. Before the toes touch the ground, you should raise your head and chest;

5. Use the "strength" of the body to jump with the chest (unable to lift the buttocks);

6. After jumping, quickly stretch your arms, raise your head and chest, and form a "back arch" of your body;

7. Continue to raise your head (at this time, it is very easy to make a "heel" error) to expand the body.

8. Raise your head and land on the ground to prepare for the next somersault.

The main thing is to keep practicing this standby balance exercise.