How to practice front flips, how to practice front flips

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.

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.

For front flips, someone must assist you, and it is best to have a coach to help you practice, waist and abdominal strength are very important, and it is necessary to take protective measures, it is easy to get injured.

The fastest way to practice front flip is as follows:

1. Learn to balance your weight

1. Do a handstand.

Place your hands flat 15 cm away from the wall with your fingers pointing at the wall while pushing your legs to the wall. This will lay the foundation for a handstand. In this way, you can train your arm strength and improve blood circulation.

2. Reverse legislation.

Place your hands flat on the ground with your head above the ground and your arms bent at 90 degrees. The head and hands form an isosceles triangle. Keep your legs off the ground and bend. The special feature of this inverted law is that your body is not in a plank state, and when you are tired, you can rest your knees on the elbow on the same side for a while.

3. Headstand upside down.

Start with an elephant handstand, then slowly straighten your legs up. Or you can step over the middle step and straighten your legs as soon as you get off the ground, which requires more arm strength and balance.

2. Improve flexibility

1. Stretching. Not stretching before and after exercise can cause damage to the body. Doing a front flip involves using all parts of your body, especially your back, while training balance and flexibility.

2. Arch bridge type.

With your feet on the ground, bend your legs as close to your back as possible, place your hands flat at your sides, and lift your hips so that your body forms an arch shape.

3. Build a bridge against the wall.

Lift your hips and feet against the wall and slowly lift them up until you stand upside down.

3. Start the front flip

Raise your hands above your head, palms up, stand with your feet back and forth, hands on the ground, and back feet to exert force. Do a handstand with your feet apart. Flip forward, land with one foot on the ground first, and form an arch bridge shape between the body and the ground.

The other foot touches the ground and stands at the same time, and the movement of the foot is like a big step forward.

Choose a soft practice field such as a lawn, mat, etc. The bridging movement is effective for training flexibility. Practice arch pose with a taller object such as a sofa.

You can do a front flip with your feet together before practicing the standard moves. If you can bridge but can't do a front flip, chances are you're landing with your feet not close enough to your head.

Ask a friend to support your back with both hands to help you transition from arch to landing. Use the strength of your abdominal muscles when you stand up. The arms and legs should be straightened, and the movements will be more standard and easier.

The arm is bent when it lands. If you can't stand up in an arched position during a front flip, lower the center and try again. If you can't succeed at once, try a few more times. Be patient. Don't push yourself so you don't get hurt.