Acrobatics is considered one of the most difficult sports. To achieve perfection in it is a person of long and painful training. After all, it is necessary to properly prepare your body, acquire the simplest skills to perform complex jumping and strength elements, and protect yourself from possible injuries. If you are seriously considering doing this sport, consider acrobatic tricks for beginners.
Warm up
Before training, you should warm up your body. The warm-up complex includes standard exercises: rotation of the head, circular movements of the shoulders and hands, swinging arms (synchronously forward, backward and apart). To warm the muscles of the lower back, you can perform rotations, turns and inclinations. And finally, you can stretch your leg muscles with running in place or in a circle, “goose step”, side jumps. To complete such a complex should be a calm step. In conclusion, you need to stand on your toes and stretch your arms up. This will help bring breathing back to normal.
Warming up makes the muscles of a person more elastic, and the joints are mobile. This helps to easily perform acrobatic stunts without pain and significantly reduces the risk of injury.
Somersaults
Technique : From a standing position, we squat down. Knees are a little divorced. Palms lie on the floor in front of you. Do a light push forward, bend your elbows. We roll over the head, while the chin stretches to the chest, the knees to the shoulders. In the supine position, tear off the palms from the floor and move them to the lower legs from the outside. Now take the starting position squatting.
The same element can be performed back. In this case, the palms in the initial position will lie in front of you for a push. We push ourselves off the floor, move our palms to our lower legs, pulling them to our chest. We do a roll on the back. The chin is pressed to the chest. We put our hands for support under our shoulders on the floor, once again push off and take our starting position.
Kulbit (or somersault) is universal, as it trains the ability to group and underlies the implementation of jumping elements. The most difficult acrobatic trick of these is somersaults with one, two or even three turns. In addition, rifts perfectly knead the spine.
"Birch"
Familiar to everyone since childhood, the element "birch" also refers to a complex of acrobatic tricks for beginners. It is performed from a supine position. The legs are connected, the socks are tight. Through the grouping, the legs are extended upwards, while the arms are a support. The palms can be held on the lower back for a "half birch", or slightly higher, under the shoulder blades for a "full birch". Buttocks are tense.
This element is necessary to strengthen the muscles of the neck, arms, back. It is used in pair acrobatics to perform complex joint stunts.
Wheel
Technique : the starting position is the side stand. Hands stretch up, and legs are shoulder width apart. Slightly starting from the floor, we make a lateral tilt. First, put one hand on the floor and raise the opposite leg. Then we reach the floor with the other hand, and the supporting leg rises into the air. In this case, the body weight moves to the opposite side. Alternately put your feet on the floor and return to the starting position.
This trick is also called the "sun." It is part of the acrobatic basis complex and is the preparation of other elements (for example, randat, flyback). The wheel requires a person to have a slight physical shape. So, even a child can master it.
"Bridge"
Acrobatic tricks for beginners include an element such as a bridge. Yes, it is not hopping, rather gymnastic. But its periodic implementation and improvement develops flexibility, strengthens the muscles of the arms and legs. This is useful when switching to complex acrobatic tricks: flipping back and forth, flasks, etc.
Technique : this element can be done against the wall or with the help of a gymnastic ball. In the first case, you need to stand with your back to the wall at a distance of no more than a meter, feet shoulder width apart. Raise your hands up, throw your head back. We touch the walls with our fingers and gradually lower ourselves down, bending our back. As soon as the hands touch the floor, you need to fix this position. The fingers on the floor should point towards the legs. Do not forget about breathing.
Headstand and arms
In acrobatics, muscle strength, endurance, dexterity and balance are important. Racks on the head and hands are aimed at training the latest quality. The first option is lite. It is performed from a sitting position on one’s lap. The head and palms on the floor should form an isosceles triangle. Focusing on three points, slowly pull the knees to the chest and, tearing the feet off the floor, straighten the legs up. Now you need to keep balance. After some time, we bend our knees and lower our feet to the floor.
Handstand is a more difficult balance option. It is best to start performing near the wall.
Technique : Put your hands 10-20 cm from the wall. The elbows are straight. We do a swing with one foot, pull the second. Feet can touch the wall for the first time, until the hands get used to the weight of their own bodies. Gradually, it is necessary to tear them away from the support and learn to balance. The legs can be joined together or spread apart. Subsequently, such acrobatic stunts can be performed independently.
Useful Tips
Before starting classes, it is necessary to consider several important points:
- Physical health . Acrobatic stunts are strictly forbidden for people with problems of the cardiovascular system, musculoskeletal system and intracranial pressure.
- Place of employment. If classes are held at home, you will need a spacious room, freed from furniture with sharp corners. The ideal place is a gym equipped with mats, tracks and other equipment and acrobatic props.
- Clothing should be loose, elastic, not hamper movement. For women, tops and leggings are suitable, for men a gymnastic leotard.
- Description of the elements sometimes causes difficulty in understanding. If there is no assistant in the classroom, then you should find visual means to correctly and safely perform acrobatic stunts (photos of some of them are presented in the article).