It is quite interesting to observe from the side a person who knows how to perform some acrobatic exercises. Be it in the park, in the square, in crowded places or on the beach. Acrobats always and everywhere attract attention. Looking at physically developed athletes, I want to just as beautifully control my body, showing passers-by the elements of acrobatics. Nothing is impossible. At any age, a person is able to learn how to perform simple elements, even at home. Professional gymnasts recommend starting with the simplest exercises. How to make a wheel? We will discuss this issue later. Before starting classes at home, you need to properly prepare, learn the technique, and only then get down to business.
Where is it better to do?
The apartment is very different from the gym in the absence of free space in large volumes. Everything can become a hindrance - including a chandelier, sofa, wardrobe and other furniture. Therefore, it is necessary to choose a convenient place before making the wheel. Gymnastics at home requires caution. Make sure there are no obstacles. For quality training, exercises are best performed near the wall. It is quite clear that in the gym or on the street it is more convenient to engage. A sufficiently strong assistant, capable of holding the aspiring acrobat in his hands for several minutes, will not be superfluous.
clothing
Pay attention to clothing. No restriction of movements and baggy. In the learning process, you must be prepared for the fact that before you make the wheel, you will have to be in the "upside down" position for some time. Accordingly, all things will slide down. Tight-fitting shorts and a t-shirt are the most practical option. Warming up before starting the exercises will allow you to warm up all the muscles, preventing possible stretching if the exercises are performed incorrectly.
Warm up
Warm up is worth a lot of attention. Just wave your hands and immediately start learning will not work. The warm-up should include a set of exercises that must be performed correctly. All body muscles need to be warmed up as much as possible. The joints should not crunch. Be sure to flex the muscles of the arms, legs, back and neck. The neck generally needs to be given special attention. Experts recommend performing several exercises to warm it up. When falling from the stand "upside down", the cervical vertebrae undergo significant deformation . Indicators of an effective warm-up are a noticeable increase in heart rate and a feeling of a surge of heat in all parts of the body.
Execution technique
Before you make a wheel, you need to familiarize yourself with the technique of the exercise.
1. Handstand. Not every beginner acrobat will be able to do it the first time. This exercise must be learned to perform near the wall with an assistant. For a handstand near the support, experts recommend following three gymnastic rules: arms are straightened at the elbows, the back is held straight, legs are straightened at the joints, socks are as extended as possible. The whole body must be in constant tension. Any relaxation of the muscles in the arms or back results in a fall.
2. Pendulum in handstand. Having learned to stand on your hands near the wall or with an assistant, you must go to work on this exercise before you make the wheel. Gymnastics requires a consistent task. You need to learn how to manage your center of gravity. Gently changing the incline with your feet, you need to transfer the body weight to the left hand, completely freeing the right limb, which can be slightly lifted. Having returned the right hand to the place, we move the center of gravity to it and raise the left hand. The pendulum is a very difficult and dangerous exercise that must be performed carefully and carefully.
3. Jumping with bent legs through the support. Having stood next to a support or bench, you must rest against it with straight arms. The back is parallel to the floor. Having kicked off, it is necessary to transfer the body to the other side - through the support. Do not move your arms, do not bend your elbows.
4. Jumping with straight legs through the support. Like this? It's time to make out how to make a wheel with straight legs. The exercise is the same as the previous action. Just do it on straight legs. They do not need to be brought together.
5. Running the wheel through the support. Jumps with straight legs through the support are performed with only one difference. Hands are no longer fixed on the stand. They need to be placed on it immediately before making the wheel. Hands rest on the support in turn. It is in the process of this exercise that beginner acrobats decide for themselves with which hand it is more convenient for them to make a wheel. It is recommended to work out this exercise so that it can be performed in any direction. This will help in the future to do more complex tricks.
Classic version
Consider the classics. How to make a wheel? Acrobatics provides step-by-step instructions. As an example, consider an exercise on the right side. It is necessary to become level, stretch your arms up. The back is straight. Step with the right foot - the right hand goes down. Push off with your left foot at the same time. In this case, the right hand is placed on the floor. When pushing with the right foot, the left hand becomes on the floor. I recall the exercise "pendulum" in handstand. The center of gravity is transferred to the left hand, the right limb rises. The left leg touches the floor. The center of gravity is shifting to the feet. The left hand comes off the floor. The right leg touches the floor.
Safety regulations
How can you make a wheel without harming yourself? Many in the process of exercise try to push extra hands. This is absolutely not worth doing, because to create a push you need to loosen the elbow joint. What happens can be found in the process of performing the first exercise, standing against the wall. Before the maneuver, it is better to warn the assistant to avoid injuries.