How can you learn to do a back somersault. How to learn to do somersaults? Features of the performance of various types of somersaults

He can do somersaults, but in adults this is much more difficult. However, many people want to learn how to do somersaults in different variations. There are several types - front, back, from the wall, double, side and pirouette.

How to learn to do somersaults

For any acrobatic stunt, good physical fitness is necessary to avoid unpleasant consequences in the form of injuries, sprains, bruises and fractures. Therefore, if you have a desire to learn how to do somersaults, start doing physical exercise daily. Easy, somersaults on the floor are mandatory exercises to prepare muscles for further training.

In general, in any city there are special halls where well-trained trainers will help you learn how to do the correct and safe somersault. Such halls are equipped with mats, small trampolines and other equipment.

It is believed that the front flip is the most basic exercise and it is with it that all training must begin. Only by learning how to properly perform the front somersault, you can gradually move towards the back and other varieties.

After the lower limbs and muscles on them are prepared, you can start jumping up with outstretched arms and somersaults from a standing and sitting position. After that, you can get up to the wall, jump out with outstretched arms. The legs should be a little further than the body, after which a turn is performed. The legs should be bent at the knees, the buttocks should stretch up. Next comes the grouping - the knees tend to the shoulders, and you are trying to land on the floor on your toes, bending your knees a little. All jumps and landings are made on both feet and very gently.

Another option on how you can learn to do somersaults forward is. As children, many went swimming in the river and jumped off the shoulders or crossed arms of friends. It is this option that you can use to learn the front somersault. You can also try jumping from a hill into a hole with sand, but the main thing is to follow all the precautions.

How to learn to do a back flip

It will require training in a somersault back without any deviations. Everything must be done as accurately and smoothly as possible. If you decide to do somersaults for the first time, then it’s better to do it in the company of several people so that they can help, insure, turn you over and group you correctly.

To do a back flip, you need to stand exactly against the wall, facing it. Next, push off from the floor, straightening the body, but after that, pressing your knees to your chest as much as possible. It is possible that you will not be able to land on your feet right away, so do the exercises on mats and preferably in knee pads.

Once you get the hang of it on a flat surface, you can move onto small hills and do somersaults from them, landing softly on the floor or ground. V winter period good option there will be a landing in a large snowdrift.

By the way, you can learn how to do somersaults with towers, on which you first need to jump, catch the balance, and then you can try to do somersaults forward or backward, while landing in the water. Also good hall for training, they can become, and in the summer you can try to do somersaults by bungee jumping into a pond or river.

How to learn to do somersaults at home

Of course, it is not necessary to go to the gyms and train with a trainer. You can learn all this on your own at home. The main thing is not to forget about safety precautions. Do not strive to do somersaults right away, this requires patience and many days of work in constant training. For the first time, it is better to perform all workouts on the floor covered with a mat, mattress or soft blankets, and do not forget about the knee pads. All tips on training and honing skills can be found on the Internet in video tutorials.

In acrobatics, there is an amazing trick - a somersault in the air. To perform it, you must have good physical fitness and flexibility. Everyone is probably interested to know at home. At the same time, one should not forget that the exercise is fraught with injuries, so it is advisable to perform it under the supervision of a professional. The article will tell you how to master somersaults as quickly, safely and easily as possible.

First of all, you need to decide for yourself: is there enough level and flexibility to jump high and deftly do somersaults. People who have long or never first need to train in this direction. If there are no problems with this, consider how to learn how to do somersaults at home.

To work, you need to organize a place. It will take quite a lot of space so as not to damage the surrounding objects and not to hit yourself. A couple of mattresses or thick blankets are covered on the floor. You will also need a free surface strong to the waist (or slightly higher). Now you can begin to complete tasks leading to a somersault forward.

No. 1. - somersault. Without this skill, it is impossible to do somersaults. It should be performed as follows: from a standing position, raise straightened arms up, while the back should be rounded (relax your shoulders and bend it with a wheel). Next, you need to squat down so that your legs are slightly apart to the side (prevents your teeth or nose from hitting your knees at the time of the future somersault). Hands are placed away from themselves, and a somersault is performed in length. This training is the basis of how to learn how to do somersaults at home. Pay attention to the fact that throughout the movement you need to stretch your shoulders to your knees, and not vice versa. Keep the chin pressed to the chest (beginners can hold a piece of foam rubber with it). At the end of the somersault, grab the middle of the lower leg with your hands. Hint: if everything is done correctly, then after a somersault, the practitioner will easily get to his feet.

No. 2. Somersault on mats from the bridge. This training will allow you to learn how to do somersaults forward, will make it clear to the body how the movement occurs. With sports equipment, it will certainly be much more convenient and safer to perform it. At home, you need a couple good mats located on some surface at the level of the belt (table). Instead of a bridge, you can put any low device that can spring and support the weight of your body. Next, you need to jump up and perform a somersault. The movement should be directed upward and slightly forward.

No. 3. Somersault on mats with a light run. The trainee should accelerate and make a high jump with his hands on the surface, repeating the previous exercise. According to this principle, the considered acrobatic trick is performed.

When all of the above is mastered, it is advisable to try doing somersaults with a partner's insurance in the gym, on mats. The assistant should direct the movement in the right direction.

Now we have learned how to learn how to do somersaults at home. All tasks should be performed taking into account the subtleties described earlier, otherwise such a spectacular trick will be done incorrectly.

Many of us have watched American action movies starring the world famous Jackie Chan. Perhaps everyone admires his most difficult acrobatic stunts. With the help of various gymnastic elements, you can strengthen your health and tone your muscles. Today we reveal the secrets and learn how to learn to do somersaults.

The training process: we study the main aspects

If at first glance it seems that somersault is a simple acrobatic etude, then this is not at all the case. In order to learn how to do it, it takes a grueling physical work and excellent preparation. Beginners who want to learn how to learn how to do somersaults at home need to do any sport in advance to prepare their body and, most importantly, muscle tissue.

Before we start the lesson on studying this acrobatic element, let's study the basic rules that must be strictly observed:

• You can work out both at home and in the gym. But be sure to use a soft surface, such as a gym mat. At home, this attribute can be replaced with a blanket.
• It is impossible to master the trick without preliminary preparation. First you need to learn how to do the right somersaults.
• The main secret of a correct and safe somersault is a timely grouping. First, practice on a horizontal surface.
• Before starting classes, you should warm up all the articular and muscle tissues. The best way to do this is to do cardio.
• To perform somersaults, you need good back flexibility. Stretching - The best way improve your body.
• No need to make sharp jerks, all exercises are performed alternately and smoothly.
• For the first few sessions, wear protective equipment and be sure to wear knee pads.
• If the first time you did not manage to land on your feet, do not despair. Over time, you will learn to group and stretch in time.
• We pay special attention to pumping up the muscle tissues of the legs. Do squats, run, jump rope. Muscles should be strong, hardy and chiseled.
• The basis of somersault is a high jump in a vertical position. Practice before flipping in the air.
• It is better for beginner acrobats to play it safe and ask loved ones for help. One person will belay when landing, and the second will support under the lumbar spine.

In no case should such acrobatic elements be mastered by people suffering from any diseases of the joints. Sprains and other pathologies in the acute stage of development are also prohibited. To perform somersaults, you need to be in excellent physical shape.

Professional trainers say that in order to master somersaults, you need to tone the muscle tissue of the press. This is a kind of corset that supports not only the internal organs, but also the spinal column. It is recommended to systematically engage in any kind of sport for 3-4 months, and then try your hand at somersaults.

Types of acrobatic elements

In practice, including in gymnastics, athletes initially master the main types of somersaults:

• front;

• back.

Once you have learned how to do the classic mid-air flip, you can start learning new techniques. There are several more varieties of somersaults:

• lateral;

• pirouette;

• from the wall;

• repeated.

Many people who want to do parkour are interested in how to learn how to do back somersault. By the way, parkour is a sport in which various acrobatic elements are performed. Unfortunately, among Olympic sports The sport of parkour has not yet entered, but it has already managed to win the hearts of millions of people.

Before performing such a trick through the back, you need to take care of protective equipment. You must be able to do a bridge to appreciate the flexibility of the muscles of the spinal corset. As already mentioned, before mastering the flip technique, the muscle tissues of the legs should be toned and considerable flexibility should be developed.

Before starting training, try to jump up as much as possible, and then sit down smoothly. You also need to master the classic somersault over the back on a horizontal surface. Only after you can land evenly and without swaying and move along one trajectory, are you allowed to start doing somersaults.

And now we will tell you how to learn how to do a back flip. The implementation of the described acrobatic element consists of several successive steps:

1. At the first stage, try to jump as high as possible. In this case, the body is stretched like a string, and the hands tend to point upwards with their fingers.
2. With a slight tilt back, press your knees to your chest as much as possible. For ease of performing the exercise, we clasp our legs with our hands.
3. We quickly turn back. To do this, the push from the ground must be maximum and correct.
4. As you unwind, gradually unbend your legs.
5. We land smoothly on our toes, the knees should be slightly bent to minimize the load on the joints.

Many people think this trick is easy enough to do. Your job is not to hurt yourself. Insufficient push and minimal bouncing can cause you to injure your back or neck. Professional acrobats choose elevated horizontal surfaces for doing somersaults. In this case, you need to correctly calculate the trajectory of movement with a slight tilt back in order to land directly on the ground and not hit the springboard.

Young people are interested in how to learn how to do somersaults forward. Before you master the direct air flip technique, you need to study a number of basic exercises. First, learn how to roll correctly. The forward roll must be smooth, precise and fast. The trajectory of movement should be straight and without the slightest deviation. As soon as you learn how to roll from a sitting position, move on to mastering the second technique. Do the same, but only from a standing position.

Secondly, you need to learn how to jump up as much as possible. You can help yourself with your arms by bending them at the elbows. Imagine that you are pushing your body up. Then quickly arms should be stretched straight up, aiming for the ceiling. Only after mastering the two basic elements, you can proceed directly to the somersault.

So, the front somersault or air somersault is performed in several stages:

1. From a vertical standing position, we try to jump as high as possible.
2. First we help ourselves with our hands, and then we pull them up like strings.
3. In this case, the body can be slightly tilted forward to make it easier to make a coup.
4. Next, we group, pulling our knees to our chest. Here it is important to do everything quickly and without confusion.
5. After the somersault comes the landing. We begin to unwind by about 2/3 of a somersault, gradually straightening our legs.
6. To land correctly, the body can be moved slightly forward, and the legs bent at the knees.
7. The arms can also be extended forward at the level of the shoulder joints.

You will need:

Back somersault

Let's start with how to learn how to do a back somersault. To begin with, remember that it is very dangerous to perform this trick when you are not physically prepared. If your form leaves much to be desired, train your legs first. An excellent assistant in this matter is a jump rope. And if you don’t have this item at hand, you can constantly run and jump. Try to progress in this regard, each time increasing the distance of the races and the height of the jumps. , so that later not . Be sure to develop the neck so as not to damage it during the jump.

One more effective exercise- start making jumps in which the arms are straight. To do this, you will need to stand upright and, bending your knees, jump up with outstretched arms, dragging your body along with them. Landing on your toes, bouncing, pushing off and landing will all help your leg muscles and strength. If something is not working for you, ask for help and knowledgeable people. You need someone to see you! This makes it easier and faster to learn.

After several warm-ups, you can put mats on the floor, or better several, and then try somersaults on them. Thus, you will add additional flexibility to yourself. If the preparation was successful, you can try to do back flips.

If , this will only improve and speed up the learning process.

Back flip technique

• Take the correct starting position - take your hands slightly back, and the position of the legs is slightly bent at the knees.
• Keep your head straight during the trick.
• Pushing off the floor, make a sharp wave of your hands back.
• Group the legs, pressing them to the body and grabbing them with your hands.
• At the moment of rotation, the body should straighten a little.
• After the rollover, bend your legs to avoid falls and injury.

Forward

It is most convenient to do a somersault forward with a run. Before pushing off and jumping, raise your arms up. During the push, lower your arms, making a tuck. When you are in the air, it is very important to group as much as possible and bring your knees to your shoulders. You should also keep your chin close to your chest, keeping your knees apart. different sides. This is done for reinsurance in order to avoid damage and injury to the body during landing.

Excellent sports form is a definite reason for pride. Just imagine how surprised others will be if you manage to do somersaults! And if, after a spectacular jump, you do not slam backwards, but skillfully land, then you will certainly break a flurry of applause.

You will need:

• Video lesson;
• Sports suit;
• Keds.

Training

• Before moving on to mastering this trick, you must be sure that you can handle it quite well. You should regularly perform a set of exercises aimed at strengthening the muscles. Squat, push up and rock the body.
• In addition, it is necessary to have developed muscles of the legs and arms. Running and pull-ups on the horizontal bar will help with this.
• It is important to overcome the fear of falling. To do this, we suggest watching a video that shows the sequence of all actions. Based on it, you will understand how to do a somersault forward.
• Practice the flip on a special mat.
• Get comfortable loose-fitting clothes and comfortable shoes with flexible soles.

Important nuances

• You need to start with somersaults back and forth. Desired element, in essence, is based on the same movements, only they will have to be done in “flight”.
• Learning somersaults involves the correct grouping. Work out jumps with pulling your knees to your chest.
• Take a semi-squat position. Push off from it as high as possible, while straightening the body and pulling your arms up.

Let's get down to business

1. First you need to learn how to do a front somersault. It should be done with a run.
2. It is necessary to start the exercise with a swoop, wave your arms up and point the body forward.
3. Then group up, pulling your knees to your shoulders and grabbing them with your hands.
4. You can learn how to do a somersault only if you have mastered the somersault to perfection.
5. Make sure your knees are slightly bent, otherwise you will damage your joints.

After you learn how to do a somersault forward, you can proceed to a new acrobatic element - a back flip.

1. Take your starting position. Feet shoulder-width apart and slightly bent at the knees. Hands are lowered and slightly laid back.
2. Push off the floor with force and at the same time make a powerful swing with your arms up, straightening the body. The knees should be pressed to the chest.
3. Push your body backwards.
4. Do not close your eyes, controlling the position of the body. Once the floor is perpendicular to your line of sight, start ungrouping.
5. Push your legs out and land on your toes, keeping your balance.

Important!

Learning somersaults back and forth is possible only if your physical fitness is sufficiently high level. Otherwise, you risk ending up in the emergency room.

It is best to seek advice from experienced master. He will not only explain, but also show how to learn how to do somersaults.