Beautiful jumps, graceful exits from the incredible somersaults that can be seen at competitions and performances of athletes are amazing. I always want to repeat, but scary, and there are no skills. Do not despair, we will tell you how to learn how to do back flips. This is one of the most spectacular and complex elements.
What is a back flip?
"Flip" in translation from Italian - "jump". At its core, a back flip is a rotation of the body through the head 360 ° from the spot and without the help of hands. There is also a front and side flip, in fact, they differ little in technique, although the back is a little more dangerous, and to complete this element you need to have at least a little experience and think about security.
Preparation for doing somersaults
It’s not enough to know how to learn how to do back flips , it’s also important to properly prepare for the exercise. And for this, first of all, you need a good stretch. You can perform it in any way familiar to you. The main thing is that the body is well warmed up and flexible enough. Pay special attention to the following muscles:
Stretching
I offer you some of the simplest exercises that will help you prepare and protect you from injuries. So let's get started.
Legs. Sit on a flat surface, stretch your straight legs in front of you and lean forward. Clinging to the feet, pull them towards you and stay in this position for 2-3 minutes.
Hands and wrists. Make a few sweeps of your hands, then try to hook them behind your back into the castle, throwing one hand on top, letting the other down from the bottom. Then stretch your hand forward and pull your fingers towards yourself, so that your wrists are warmed and tensed.
Neck and back. The best way to stretch your neck is to make 5-6 rotational movements of the head in one direction and the other.
Flip training step by step
When your muscles are warm enough, you can begin to perform the element. You can do it from a flat surface, from an elevation like a parapet, etc. Here you need to once again recall safety, because a somersault is a very difficult exercise, and you may need help and support from an outsider. It is best to invite a friend with whom you will study.
Step 1. Put your hands back as if you were brandishing a wave and sit down. Imagine trying to sit on a chair. Feelings determine how deep you need to sit down so that the jump is strong enough. You can jump up and down a few times to find a more accurate position.
Step 2. Performing a swing, you need to try to jump as sharply and high as possible to set a good rotation speed. Note that the swing must be done a little earlier than the jump itself, so that there is enough time for the hands to pick up speed.
Step 3. Simultaneously with the end of the swing, your jump should gain the greatest strength. At this point, you should straighten up completely, leaning slightly backwards to set the trajectory of rotation. It is important that the kick and wave of the arms end at the same time. Immediately after that you need to group.
Step 4. At this stage, the legs should lift off the ground, and the arms should move behind the back and up as sharply as possible. It’s easier to twist somersaults. You can not tilt your head back and fall on your back. You risk injuring yourself if the back flips too low, the training will have to be postponed.
Step 5. Pull your legs up to group. Here the muscles of the abs and hips play an important role, because it is necessary to quickly perform the movement and pull the knees to the shoulders. It is important not to lower your arms, because this will slow down the rotation and may prevent you from doing the somersault correctly. Better grasp their legs for better speed.
Step 6. One of the most important and difficult steps is a coup d'etat. It is at this stage most often there is a danger of injury. The main thing is that the jump is high enough, and the rotation speed is sufficient for landing. You need insurance here, so invite a friend or an experienced person to learn together how to learn how to do back flips and insure each other.
Step 7. Landing is a moment in which the back somersault is simpler than the front, because you see the place you are landing on. The main thing is to lower your legs in time and shift the center of gravity. Expand the grouping a little in advance so as not to twist the flips and not fall. At the same time, the landing should be soft, sit down on your toes, and then on the whole foot and sit down slightly.
Difficulty of execution
The only possible difficulty with any flip is fear. If you find the strength in yourself and overcome it, then for you there will be no barriers. It is not difficult to insure someone, the main thing is not to interfere and be alert. In time, grab the trainee under the back and hips during the jump, if he does not have enough rotation speed, and “tighten” to avoid falling. And remember: it’s all about the height of the jump.
That's all wisdom, how to learn to do back flips. Not at all complicated, right? The main thing is the development of technology. The more you train, the better it will turn out!