Basic acrobatic exercises (for example, somersaults) are usually learned in physical education classes in elementary school. They are useful for general physical development. The technique of doing somersaults back and forth is not difficult, therefore, as a rule, almost no one has problems with these exercises. However, the correct execution of somersaults is a necessary basis for more complex, requiring good coordination of movements, acrobatic jumps.
What is gymnastics?
Gymnastics is a complex of physical exercises aimed at strengthening and developing individual muscle groups. It is customary to distinguish between basic, auxiliary (medical), industrial, sports and rhythmic gymnastics. Gymnastics includes exercises that require good physical fitness and the ability to control your body. Among them - rifts, balancing and various acrobatic jumps, to which, oddly enough, are also considered somersaults back and forth from various positions.
It is believed that the best age for starting gymnastics is 4-5 years (in some countries - 2-3 years). For many months, the child learns simple stretching and coordination exercises and only then moves on to more complex ones. Subject to safety standards, gymnastics is far from the most “extreme” type of physical activity. It helps strengthen muscles and increase endurance, and has virtually no contraindications.
What are somersaults for?
As already mentioned, the development of basic exercises (rolls and somersaults) provides improved physical fitness, increased dexterity and strengthen the vestibular apparatus, and therefore, the development of coordination. The ability to correctly perform a somersault helps in mastering the technique of safe falls, which is useful in any sport and in everyday life. Flip-flops - an indispensable element of martial arts (jujitsu, sambo and especially aikido).
Also, these exercises are necessary for everyone who is going to learn complex acrobatic jumps - first of all, various somersaults and coups. A person who has a good idea of how to do a somersault backwards will easily execute it on any surface - both soft and hard - and will be able to avoid injuries. Possession of one's own body and knowledge of its capabilities is a consequence of mastering the simplest gymnastic elements, which include somersault. Thus, the ability to fulfill it is important not only for children, because it is worth considering the fact that many people begin to play sports (for example, wrestling or parkour) in adulthood.
Groupings for somersault back
Groups are called such preparatory exercises that ensure the correct implementation of somersaults, rolls and other elements. By themselves, they are uncomplicated, but the technique of performing somersaults involves the preliminary development of each of them. The following types of groups are distinguished: sitting, lying, in a squat and wide. Grouping for somersaults can be performed from almost any position: the main rack, squat or gray. The grouping from the supine position is not excluded.
Whatever the initial position, the grouping is performed as follows: the gymnast bends his legs, grabs the middle of the legs and pulls the knees to the shoulders. At the same time, the head leans forward, the back is rounded, and the elbows are pressed to the sides. Sometimes, in order to understand how to do a somersault back, it is necessary to perform leading exercises - for example, swinging. In this case, the gymnast begins in a squat and, pressing his chin and knees to his chest, deviates back and rolls until he touches the floor with his shoulders. Buttocks should be lifted. Strong repulsion when performing rocking is not necessary.
Roll back safety
Teaching a somersault back usually takes place in a school, section or kindergarten under the guidance of a physical education teacher or trainer. It is preceded by the development of a simpler element - somersault forward and various auxiliary exercises. The trainer helps the child to carry out the correct grouping and, if necessary, insures him. It is important to learn to tumble on a comfortable, soft and thick mat. Flip is performed strictly along the line of the spine. You can not bend your neck to the side and tilt your head. The back should be rounded. When doing a somersault, inertia is very important, so you need to strongly push off, and not just fall on your back. Completing a somersault, you need to rely on your hands, not on your head.
It should be borne in mind that with a weak vestibular apparatus there is a risk of dizziness. Therefore, it is useful to alternate somersaults with walking along a log or curb, jumping rope, and spins. People who have recently suffered a concussion are not recommended to tumbling.
Back flip technique
You need to sit in a full squat (squatting), with your back to the mat. Head tilted, knees pressed to chest. At the same time, the palms are on the floor, in front of the person. You should push them energetically and roll onto your back. This movement should be smooth. Touching the surface of the mat with your shoulder blades, you need to move your hands to the head, lean on your fingers and slightly raise yourself to reduce the load on the head and neck. It is important not to stretch your legs and back during a somersault.
Only rolling over your head, you can slightly bend your knees and take the position of "emphasis crouching." Right flip back It consists of the timely movement of the hands and repulsive forces. In reality, rolling is easier than describing the technique. Practice may be required, but this action is not associated with any particular difficulties.
Simplified technique
By it is meant the technique of performing somersaults back on an inclined, or wedge-shaped, mat. In this case, the gymnast focuses not on repulsion, but on the movement of the hands, rolls over the head by inertia (as if from a hill). This helps the athlete understand the mechanics of somersaults and makes the exercise more comfortable and safe. Focusing on coordination is the right way to the right technique.
Variations of somersaults back
After the simplest exercise - somersault back crouching from the stop - mastered, you can move on to more complex and interesting variations of this element. True, for starters you will have to learn an auxiliary exercise - a gray-haired straight leg from the main rack. It is performed as follows: the gymnast stretches her legs forward and tilts her head to her knees. At the same time, he leans on straight arms, extended as far back as possible. Hands should be placed on a support (mat), and at first the athlete should insure the coach. From the above position, you can perform a roll back bent over, a roll back bent over your shoulder and a roll back to a handstand.
The last exercise is the most popular. Its difference from the usual somersault is that after the end of the roll over the head, the athlete must quickly straighten up his legs and at the same time straighten his arms. When teaching this exercise, the athlete should be insured by a comrade or trainer: standing on the side, support the legs at the time of their extension.
Important points
No matter how simple the somersault is back, the lesson on its correct implementation must first be looked at. Like all basic sports elements, a somersault back should be carried out by the gymnast without hesitation, "on the machine." If the gymnast experiences pain and inconvenience while learning somersaults, it makes sense to work on the technique and observe how the section comrades perform the exercise. It is important to group correctly, push well, put your hands out in time. It is necessary to avoid straightening the neck and extension of the back during a somersault. Quickly roll over and stand on your feet - this is what the aspiring athlete should pursue. At the initial stage of training, gymnasts are recommended to insure each other (for the lower back, standing on the side, in the direction of travel).