What are the essentials and precautions for the forward roll?

<>1. The essentials of forward rolling:

From squats. The support begins, the weight of the body moves forward, and the legs are pushed straight off the ground, while the knees are bent. Bow your head, raise your chest, and lift your hips.

Place the back of your head in front of the fulcrum of your hands and roll forward through your neck, back, waist and hips. When you roll to the back pad, you can quickly tuck your abdomen and bend your knees, and your upper body will hug your knees along your thighs to form a squat position to complete the forward roll.

2. Teaching Methods:

Learn to roll back and forth on the supine mat first, and then learn to roll forward. After mastering the forward roll of the group, it is required to push the legs straight and roll forward;

In order to understand the essentials of the movement, you can put a diving board underneath or lay a mat on a slope with a slope of about 10-15 degrees, and roll from high to low;

After you are familiar with the forward roll, you can do a forward roll with the ball, or roll forward, crouch down and catch the oncoming ball, which can improve your learning interest and movement speed.

3. Precautions for forward rolling.

No matter how good a master is, when rolling forward, you should also see if there are any obstacles in front of you and whether there are any hard things. Look carefully, then make a choice, preferably grass when practicing. The blankets are better and the flooring is good.

It can't be too hard anyway. The army was full of sand or grass.

When you're in the air, reach out first, keep your hand soft, and don't push or strain. When people touch the ground, they can look at your belly or your legs so that your head can be protected. You must never hit the ground with your head.

The movement should be fast, not too direct, just turn the body straight and lean a little sideways. This way is to better protect yourself. In the army, you bow your head, hold a gun in one hand, and turn over with the other.

It's sideways. Turn forward quickly and steadily, pay attention to the angle of your head, bend your hands slightly forward, look down at your legs when you turn forward, and then make a movement and land your hands on the ground. It's actually very fast. When you land with your hands, your body is the same as when you land with your hands.

It doesn't mean you're on the ground with your hands. You haven't bent down yet, you haven't rolled before you go, it's just when you hit the ground with your hands.

That's all there is to know about the essentials and precautions of the forward roll, I hope it will be helpful to you.

When doing a forward roll, the center of gravity should be shifted forward, then the legs should be pushed to the ground, the knees must be bent with the head down, the head must be protected, and then the roll should not be too hard.

When you roll before training, you must protect your personal safety, don't let yourself get hurt, and lean forward, because you will have strong stability, and you should also wear the corresponding training protective gear, because this can prevent you from getting hurt, but I think the most important point is that when you roll before training, you must listen to the coach, and don't train privately.

Before exercising, you must do a good warm-up exercise, make your body very soft, the venue must be very suitable, don't put too much pressure on yourself, and be very stable when rolling.

The essentials of the forward roll are as follows:

The essentials of the forward roll: squat, push the legs straight, and at the same time bend the arms, lower the head, raise the hips, and roll forward with the body in the group. When rolling forward, the back of the head, shoulders, back, and buttocks are cushioned in turn, and when the back is on the pad, quickly bend the calves.

Keep your upper body close to your knees, hold your calves with both hands, and roll forward into a squat.

When proceeding, pay attention to the obstacles and hard things in front of you, reach out first when you get in the air, keep your hands soft without force and hard, turn forward quickly and steadily, pay attention to the angle of your head, move forward with both hands, and put safety first.

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The essentials of the action are as follows:

1.Lie flat and relax.

2.Turn your hands back from your elbows to support the mat slightly.

3.Try to raise your waist and stretch your legs back flat, all in one go.

4.Pay attention to the head and neck to cooperate with the backward turning action and not cause contusions.

5.For beginners, parents can help their children when they turn back, and when they turn back, they can carefully support their waist and help them exert themselves. Be careful to protect your head and neck, and be careful to bruise your wrists with excessive force.

6.Practice a few times and you'll learn the trick naturally.

The essentials of the forward roll: start with a squat, shift the weight of the body forward, push the legs straight off the ground, and bend the knees at the same time. Lower your head, hold your chest, lift your buttocks, put the back of your head on the fulcrum of both hands, and roll forward through the neck, back, waist, and hips in turn.

When rolling to the back cushion, quickly tuck the abdomen and bend the knees, and the upper body closely follows the thighs and hugs the knees into a squat to complete the forward rolling movement. Teaching methods: 1) First learn and master the forward and backward rolling movements on the supine cushion section, and then learn to roll forward and roll forward.

After mastering the forward roll of the group, then ask the legs to push straight and roll forward; (2) In order to experience the essentials of the action, you can put the springboard below or spread the mat on the slope with an inclination of about 10-15 degrees, and roll it from high to low; (3) After mastering the action of rolling forward, you can hold the ball to roll forward, or roll forward and squat to catch the ball thrown in front of you, so as to improve your interest in learning and the speed of your movements. Protection and help: The helper squats on the side of the practitioner, supports the back of the neck with one back, holds the calf with the other hand, and when the practitioner rolls forward, the helper presses the back of the neck, and the other hand helps the practitioner to kick the ground to complete the forward rolling action.

Easy to make mistakes and corrections: First, it is not enough to bow your head. Corrective Method:

Hold a piece of paper at the practitioner's chin and ask the practitioner to lower his head and hold the piece of paper so that it does not fall off. Second, the regiment is not enough. Correction method: practice more supine body front and back rolling exercises; The third is to roll and hold the legs and feet when the waiter rolls.

Corrective Method: Clipping a piece of paper between the practitioner's feet and knees can resolve this incorrect movement.

The essentials of the forward roll: squat, squat with both legs straight, and at the same time bend the arms, bow the head, raise the hips, and roll forward with the body. When rolling forward, follow the back of the head, shoulders, back, and hips to the pad, and when the pad is on your back, the calves are quickly bent.

Keep your upper body close to your knees, hold your calves with both hands, and roll forward into a squat. Squat with your back to the rollover direction.

The forward roll is one of the basic movements of gymnastics. As the basis for complex trick moves, forward rolls are also a method of self-preservation. Its action is characterized by being fast and steady.

The forward roll begins with a squat. The center of gravity of the person is moved forward, the legs are pushed straight off the ground, the knees are bent at the same time, the head is lowered, the chest is included, the buttocks are raised, and the back of the head is cushioned in front of the fulcrum of the two hands, and the number or forward roll through the neck, back, waist, and hips in turn. When rolling to the back cushion, quickly tuck the abdomen and bend the knees, and the upper body of the person closely follows the thighs and hugs the knees into a squat.

Precautions: No matter how good the master is rolling forward, you should also look at the obstacles in front of you, as well as hard things, look at it, and then make a choice, it is best to choose grass when practicing. The blankets are better, the floor is fine, it can't be too hard anyway, and the troops are all sand or grass.

When people touch the ground, the eyes are looking at your abdomen, you can also look at your legs, so that your head is protected, you must not hit the ground with your head, the action essentials should be fast, not too direct, that is, a body straight over, a little sideways, this approach is to better protect yourself. In the army, a bow of the head, one hand holding a gun, the body rolls over, this is the side over the body to turn forward, to be fast, to be steady, to pay attention to the angle of the head, both hands forward, slightly bent, when turning down to look at their legs, and then is an action, hand on the ground, in fact, very fast, when the hand landed, the person's body is consistent with the hand on the ground, not to say that the hand is on the ground, the person has not bent down, to roll forward has not been, that is, when the hand lands on the ground, it has rolled forward. I have already asked Tu Que Wu to give himself a quick strength, and some people are done well, and they can stand up directly after rolling over.

If you want to exercise, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc.