How do you practice backflips on your own? How to do somersaults quickly

There are a few things to keep in mind when practicing your backflip:

1) Jump high on the spot.

Throw your arms upwards while jumping high (purpose: to practice body coordination, sense of wholeness).

High jump, bending knees and hugging knees in the air (Purpose: This is the first decomposition action of the backflip, which has the effect of skillful movements and enhances the sense of air control. ）

2) Tilt back exercises.

Stand up, fall back naturally, and gradually lean back from the bed, sponge mat, grass, and sea sand floor (to eliminate fear).

High jump back: It is best to choose grass, on the basis of the front arm swing jump, try to throw your head back in the air, and push your stomach forward.

Watch more of the ** of free gymnastics, the movements of national athletes are the most standardized, you must remember it, the pursuit of height, float and beauty in practice will strengthen your self-confidence, and these memories will help guide your body to operate according to the norms and standards.

4) Actual combat. First of all, you must have a companion present, and then find a sand pile or a very soft grass, stand on a high place and practice on the ground, no matter how many exercises you do, there will still be a sense of fear in the first actual combat, but the previous training will protect you, and then recall the ** you have seen a few times, and take a few deep breaths before doing it, which is also to make the body enter the best state. But remember, the moment you take off is inhaled, but don't be violent!

Backflip Practice Tips:

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 the force, which we can usually practice, standing-semi-squatting-toe jumping, you can practice this action repeatedly, as smooth and natural as possible.

Aerial movements, emphasizing the body of the group, beginners, should follow this principle, although it is okay not to be a body, 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, and the other is to control the sound of landing on your own.

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

It is best to find an open area and a concrete floor. Relatively flat then. Shout out loud and lift your fears. Then start practicing caution not to implement any protective measures. Trust you to do it.

If you want to practice backflips well, you must be able to bend over and perform continuous backflips that rely on speed.

Here's how to do a quick somersault: find the right spot, learn the trick, and put on a cushion.

1. When we do somersault exercises, most of the time we need to practice from a higher place at the beginning, which is a better skill.

2. When we start practicing, the skills we need to pay attention to are that we can directly help ourselves to practice the strength of our waist to meet the requirements of the somersault. At the beginning of the exercise, you can use the arm to complete a flip movement, and we need to pay attention to these skills when we carry out such exercises.

3. When practicing, it is important to pay attention to the need to put some soft pads on the ground, so this kind of practice is a very good choice.

Introduction to somersaults

One of the basic terms commonly used in competitive gymnastics. Refers to the flipping motion of the head in the air. From the direction there are forward, backward, and sideways flips.

The forms of action include group body, flexion and straight body flips. It is generally flipped around the horizontal axis or the anterior-posterior axis. Such as the group body front flip, straight body back flip, bent body side flip and so on.

After entering the 70s, competitive gymnastics technology developed rapidly, and there have been two weeks of straight flips and three weeks of team backflips. The somersault is the core movement of men's and women's floor exercise, support jumping, and balance beam. The quality of a set of optional moves is often measured by the quality and quantity of the somersault.

From the flip to the landing of the action process of the waist to the waist, keep the body, so that the center of gravity will be more stable, Wuhan flip how to practice to build a flip training base, increase the possibility of the forefoot and toe landing on the ground, so as to effectively prevent falls and shocks.

Loosening the waist will cause the body to open the limbs too early in the process of flipping: the force of inertia is completely poured into the entire ball of the foot and even the heel, which can cause dislocation in severe cases.

Inertia is one of the necessary conditions when flipping, with their own flipping force can speed up the flip speed, clean and neat completion of the action, I personally believe that the flip force after the flight should be a good combination of inertial force and their own strength, this power is mainly consumed in the process of vacating and flipping.

The height of the jump determines the quality of the whole action, try to find the force of the straight line when jumping, work together with both feet, and be bold and decisive in the jump.

In addition, having a height to ensure that there is enough space to complete the flip after taking off, in any case, only a complete 360-degree flip and then open the body is correct, to let the inertia and body power be consumed on the flip instead of the unfinished, early landing of the feet, this is the most common mistake for beginners.

Whether you're practicing a front flip or a back flip, the most important thing is four questions. First, you have to have a good balance. Second, you must have enough abdominal strength (you can carp to straighten up, indicating that your abdominal strength is already OK), abdominal strength strength is key; Thirdly, you must have sufficient waist strength; Fourth, you need to have good flexibility. Only with these four points at the same time, you can practice front flips and back flips, and you must pay attention to practice before and after.

First from the roll to the ground flip, then the front flip, and then the front flip. The run-up should be decided according to the actual situation, and after taking off, you should be mentally focused and respond quickly.

If you want to stand upside down on the spot, half a meter (or 30 cm) away from the wall, lay a cushion with moderate hardness and softness on the ground, use a three-point (hands and head on the ground) to stand upside down, and then under the action of the upper limbs, form a two-point position (both hands on the ground), and adjust the balance in the air through the back and forth swing of the legs and the soft and hard tension of the waist and abdomen, after a long time of practice.

The correct essentials of the front flip and the common wrong technique of the front flip.

The front flip and straight front flip should be completed with the head raised in the air, and the body should be raised to ensure that the body is chest up, and the abdomen is stretched into a "bow" to form **, so as to connect the back flip action.

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 front flip and straight front flip in the floor exercise should be done "with the head up", and the second half of the movement should not be "head-up".

Due to the change of rules, there are more front-hand flips and straight front flips, and when observing athletes to complete the movements, it is found that some athletes use the method of bowing their heads (forward and heels) in order to pursue the flip speed when doing the second half of the flip and flip, which is wrong!

The action of "heel" can easily lead to the body holding the chest, destroying the bow of the body, "heel" makes the athlete feel as if accelerated, in fact, the body shrinks, due to the destruction of the body arch **, can not be more powerful to connect the back of the somersault, so the "heel" is wrong.

[Quick practice somersault method].

1. The easiest way to practice the flip 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, the place where you flip must have, one is the soft grass, (the grass can also be paved,) the second is the sand pit, which is the requirement for the site, it is necessary, and it is also one of the conditions that can be quickly improved, 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 the flip, It is easy to practice on flat ground, just like a person running a long distance on a plateau and then running on a plain.

2. With people by your side and a place to practice, it is not difficult, and after moving your body, you can try to do a forward somersault. When doing a somersault first, use your hands, so that it is easy to do a somersault. 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 you flip over.

Do a hand flip for at least 2 weeks.

3. There is a way here, find two people, take a long rope, or a towel, when the somersault, they use the towel to lift under the back, and pass, so as to give the strength of a somersault, and after a long time, it will be a somersault.

4. There is another 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.

5. Practice is a sideways flip, for now, it is also very easy, just a head up, compared to the shoulder, send waist force, it's OK, look up, vertical shoulder, send waist force, these words, if you experience, it's easy.

6. Finally, tell the essentials that the somersault is all waist force and fast action, so that it can be done 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.

First practice the lower waist, then the strength of the limbs, the steel must be protected at the beginning, otherwise the head will be in the stomach, I remember watching an actor say that he practiced by himself, and the master gave up without protection for the first time, and he didn't know it, so he fell directly to the ground and woke up for a long time. Be careful, I wish you success.

Practice handstand first, then handstand with both hands. I can speed up the handstand frequency after standing. After getting used to it, first gently flick your waist, then flip, and finally somersault, and it is best to have someone protect you when you start somersault.

Practice on a sponge mat. It's the same with any movement. You break down the action yourself.

Then practice the same.

The abdominal muscles and leg muscles are bouncing, and you can turn them up and down like a mattress first.

If you have a good bounce, you can do it.