Flip-flop is the simplest acrobatic element that is practiced in various industries. The roll forward is very popular - children undergo training in this exercise at school in order to improve vestibular sensations, learn how to fall correctly and quickly navigate in space. In such sports disciplines as acrobatics and parkour, rifts are a necessary technique to avoid injuries during unsuccessful stunts or high jumps. Also, somersault can be the initial step in the study of more complex acrobatic ligaments. Despite the simplicity of this exercise, not everyone is able to do somersault forward. The technique of its implementation is quite simple, but because you can learn on your own.
Contraindications
Flip forward, training which does not take much time, must be practiced very carefully. People who have problems with the spine or cervical spine (or their injuries) are not recommended to practice this exercise without consulting a doctor. Old damage can be aggravated during training, and therefore it is necessary to take this situation very seriously.
Also, do not proceed to the implementation of more complex somersaults, not fully understanding their classic version.
Flip forward two hands
After reviewing some of the caveats, you can go to the details on how to do somersault forward. First you need to prepare a special gymnastic mat and place it in the most convenient place. You can, of course, train on the street, for example, on soft grass, having previously cleared it of all kinds of debris, but it is better to undergo training in the safest conditions.
Next, we take the starting position in front of the mat. To do this, bring the legs together, bend them at the knees and sit down a bit. Then we put our hands in front, slightly bending at the elbows. They should be approximately shoulder width apart.
Then we bend our heads between the hands, the chin should be firmly pressed to the chest: the more tightly it rests against the chest, the less the risk of injury. It is important to remember that the correct forward somersault is performed without focusing on the neck, otherwise the cervical vertebrae can be damaged . Therefore, all the weight is transferred to the shoulder blades.
At the next stage, we do a somersault forward. The technique for performing it is as follows: it is necessary to lean forward and ride on the floor with shoulder blades so that the hips pass overhead. Hands should be kept in the original position, and the back should be bent. Do not be very afraid to carry body weight, as a weak push will not allow you to complete the element. The main thing is not to fall to the side, but to roll in a straight line, holding your back in a curved position.
In the process of somersault, it is necessary to straighten the legs and extend the feet. You need to bend your knees only at the very end of the exercise, when lifting to your feet. Some gymnasts like to perform somersaults, pressing their legs to their stomach. If the first option is not too convenient, you can resort to this method.
In the final stage we rise without the help of hands. To do this, put your feet on the floor and unbend your legs without touching the mat with your hands. When lifting to the feet, the arms rise above the head. Here's how to do somersault forward - nothing complicated.
Flip over handstand
This version of somersault is more complex, and it needs to be done only after mastering the classic version. This exercise begins with a handstand. In the starting position of the legs we put the width of the shoulders and straighten the body. Now you need to stand up and stay in this position for about one second. Further, the arms are bent, and the body begins to lean toward the ground. Now press the chin to the chest and perform a somersault forward. The element ends in a standing position with arms extended above the head.
This is a more complex somersault forward. The execution technique must be at a high level, otherwise there is a high probability of damage. To avoid injuries, it is necessary to hone separately both parts of this revolution: a handstand and somersault. For greater security, it is desirable to have an insurance partner.
Somersault with a push
Another variation of the acrobatic element under consideration is a forward somersault with a push. The starting position is the same as in the case of the classical method. The main difference is that here we do not roll on the back to the end and stand on our feet, but are pushed out with our hands and throw our legs forward. The body moves by inertia behind the legs, and we stand on two legs. End position - front desk with outstretched arms.
Before doing a somersault forward on such a plan, it is important to consider that the main thing here is to push your arms more firmly in the middle of the exercise, otherwise you will not have enough strength to land evenly, or maybe even lead the body somewhere to the side or forward.
Flip over your shoulder
To do this, itβs a somersault, often practiced in wrestling, the right foot is placed on the knee, and the left hand is placed on the mat (ground). Sliding the palm on the mat, the right hand is transferred to the left foot, after which it is necessary to lean forward and put the shoulder between the left hand and the right foot. We turn the head to the left and pressing the chin to the chest. The push comes from the left foot. After that, we roll on the back from the right shoulder to the left buttock. Then the left hand is extended and with a strong blow on the mat, the roll is braked.
Somersault with a dive
This option is professional, and therefore, without proper preparation, it is not recommended to perform it. For convenience, you can imagine that in front lies a log that needs to be jumped over. Then we push harder and put our hands forward. As soon as the palms touch the ground, the elbows are bent, the chin is pressed tightly in the chest, and a roll is performed. The flip forward jump ends in the same way as the other versions of this exercise - in the front desk with arms extended upward. The more you practice this method of execution, the taller will turn out somersault. In the future, you can try to jump over real obstacles, for example, the same log. However, it is not recommended to do this at the initial stages, since with insufficient force of the push, you can hit the barrier with your hands or head, causing serious injury.
Useful tips when doing somersaults
1. During the execution of somersaults with support on both hands, it is necessary to pay attention to the fact that you need to push with two legs at the same time.
2. When performing a roll over the shoulder, it is worth considering the coordination and direction of movement: from the right shoulder to the left buttock or vice versa.
3. As gymnastics teaches, somersault forward is performed taking into account the qualitative grouping. The chin is important to firmly fix on the chest. This position minimizes the risk of personal injury or a failed somersault.
4. Many fall to the side at the final stage of the exercise. Here it is necessary to press the heels to the buttocks as tightly as possible, since this will allow the feet to be close enough to the body so as not to fall when lifting.
Conclusion
We told you in detail how to do a somersault forward. There are many types of this exercise and its implementation technique, but the ones listed above are the most popular.
Do not be afraid to learn this simplest element, because with the right technique, rolling is quite easy. At the first stages, you can ask someone to insure you: this will relax psychologically and give confidence in the performance.
If there is any discomfort during the somersault, as well as pain in the neck or spine, you should consult your doctor if you can even do the somersault forward. The technique of execution and its correct application will avoid any kind of damage, but no one is safe from chance. And therefore, the ideal training option will still be working with a qualified trainer.