How to learn how to do an internal somersault. Raising legs in a vertical position

Learning to do a somersault is not an easy task. This requires good physical preparation and many hours of training. But for those who are determined, you can speed up the process and set yourself up for victory.

How to learn to do a forward somersault

How to do a somersault correctly:

You need to stand on a flat surface, feet shoulder-width apart. First, learn how to make a “spring” on the floor.
Push off the floor not with your toes, but with your heels - try to make the biggest jump over a decent distance.
When you master this exercise, you can move on to the most important thing.
You need to train constantly, you can also jump rope for half an hour a day to strengthen your leg muscles.
Take care in advance about what surface you will land on, because it is difficult to land on your feet the first time. In order not to harm yourself, we recommend getting a soft mat or training in the gym on special mats.
It is also important to learn how to group correctly - you sharply push off your heels from the floor, now you need to form into a fetal position - tuck your head under you, cross your arms on your chest, tuck your legs.
A few seconds are allotted for grouping in a jump: push off, group, tilt the body forward, flip, ungroup, stand on your feet. You need to land on your toes!
Here is a simple algorithm for your actions. Practice and you will definitely succeed!

How to learn to do somersaults - training with an assistant

The idea of learning how to do a somersault is a good one, but you need to understand that it is very dangerous, so for a beginner it is advisable to invite an assistant to the first training sessions. If after hard training you manage to do front somersault, then you can master a more complex gymnastic technique - learn to do a backflip. Physical preparation is excellent, there are concepts of how to group, how to push off correctly and at what height - all this is already familiar.

Learning to do somersaults with an assistant:

warming up and jumping on the spot. Warm-up with a skipping rope. You need to learn to jump high and very fast. The head must be level during each jump, and the jump itself is performed strictly vertically, the body does not lean back;
somersault back and forth. It is important to accustom the vestibular apparatus to the fact that you will have to group and move the body not only forward, but also backward. This prepares the body to perform front and back somersaults. And it’s best to start doing somersaults on something soft, such as a bed or a soft mattress on the floor;
learn to do the “bridge” exercise from a standing position on the floor;
Now that you have mastered these exercises, you can start trying to do a forward or backward rollover. If you want to learn how to do a backflip, then ask your friends to back you up;
how to do a somersault with helpers: one friend stands on one side, the second on the other side. Both friends place one hand on the lower back, the other under the thigh. This is to help you roll over correctly;
you need to jump, your friends will help you lean back, you just need to raise your arms up above your head;
Now you need to trust your friends - and they, in turn, will throw your legs over your head. This way you gradually get used to the new position (head down) and new movements;
After you have mastered the backward movement well with your helper friends, you can gradually try to do some movement on your own. For example, push off with your feet, help yourself roll over without arms. Let your friends back you up at first.

try to focus your gaze on one object. Under no circumstances should you look at the floor. Do not close your eyes while jumping;
in order not to lose balance, the head is kept straight, and the gaze is focused and one cannot be distracted to the sides;
basic stance: feet shoulder-width apart, back straight, arms straight above your head;
ideal if your assistant is a person with excellent physical fitness and knows how to do a somersault;
jumping surface: soft - it could be a trampoline. Then it is easiest to control the force of the push;
on a hard surface: asphalt, concrete slab, learning to do somersaults is prohibited;
squat down a little - legs slightly bent at the knees - push from the floor, jump up, then the body moves back;
you need to jump up, and not back, so as not to lose your center of gravity. This is the main mistake many beginners make;
You need to land on your entire foot, with your knees bent.

It is important

Think about what is more important to you - your own health or learning how to do somersaults by any means.

Warnings:

There should be no obstructions in the place where you train. There should be enough space for a good jump and swing of the arms.
You must learn to do backflips with assistants. And never by yourself. This can injure your back and cervical vertebrae.
If you want to do a somersault from a springboard, you need to stand on the very edge so as not to hit the board with your head during the jump.
In order to master this exercise, you need to practice such simple gymnastic elements as a back somersault, a bridge, a cartwheel and a side flip.

Somersault is an element acrobatic exercises, as well as the increasingly popular parkour. A somersault is a jump that flips 360 degrees and lands on your feet. If you want to learn how to do a somersault, the most important thing is to know that for this exercise you need to have strong muscles and ligaments, especially in your legs.

How and where to train?

It is best to conduct training in the gym, under the supervision of professionals. However, not everyone has this opportunity. In this case, you can train at home, the main thing is to remember to be careful and follow all safety rules. Since this jump is quite traumatic, when training at home, you should lay out more mattresses and blankets on the floor. Also make sure that there are no sharp or hard objects nearby, and that there is nothing breakable on the closet nearby.

It is best to follow training videos when training at home. Such lessons are more intelligible than ordinary descriptions. Also, if you have not done anything like this before, you should start by training the necessary muscle groups. Especially huge pressure you have to do it on your feet, so it’s best to start training with squats, lunges, and regular jumps. Then you should introduce daily jogging, long jumping and jumping rope. No sooner than a week later, you should carefully try your hand at more complex exercises.

Certainly, the best option– train under the supervision of an experienced instructor. He will not only show you and explain how to move, but also support you at the beginning of training and point out mistakes and mistakes.

Types of somersaults

There are several types of somersault jumps. Among them there are both relatively simple ones and those complicated by additional elements and figures. Among the main types of somersaults are:

Front flip. Represents a forward roll over the head. To do it, you need to throw your arms out from behind your head and sharply push off with your legs. There are execution options - bending over, double or even triple somersault, tuck somersault, etc.
Backflip. The jump back over the head is performed in the same way, but the arms are thrown back, while jumping you need to take a tuck or, in the case of a blanche back somersault, straighten up.
Side somersault. It can be performed from a running start or from a standstill, there are several varieties - doubleleg, aerial, shogunfay and the most famous Arabic.
Screw, or pirouette. A somersault with the body turning not only forward or backward, but also around its axis. Can be performed in combination with a somersault.
Somersault off the wall. This option is performed with a running start, after a push against the wall. Can be performed with or without a tuck, accompanied by a leg swing.

How to learn to do a backflip?

To learn how to do a backflip, you first need to be excellent at doing reverse somersaults. This is done as follows:

Squat down and press your chin to your chest.
Push off and somersault back, clasping your knees with your hands.
When landing, catch your balance and stabilize.

The best way to learn a backflip is from a slight elevation. To do this, you can choose winter time, when warm clothes softens the fall, and you can land safely in a soft snowdrift. During the execution, you need to make a 360-degree flip, so the most important thing is to group yourself in the jump and land carefully. During the jump, your legs should be bent at the knees, jumping is accompanied by swinging your arms. Before landing, you need to straighten your legs. In this version of the jump, you must land on your entire foot.

The main complication with this somersault is that during the jump you cannot see where you will land. That is why you should look around carefully and jump there. Where you will not encounter obstacles, especially at the beginning of training. If jumping back causes great difficulty, you should start with something easier, for example, a forward somersault.

How to learn to do a forward somersault?

It is best to begin your acquaintance with the somersault technique with this particular variety. As with the backflip, the first thing you need to do is practice somersaults. This is done like this:

Squat down, straighten your back and bring your legs together.
Bring your arms forward and press your head to your chest.
Push off with your feet and, focusing on your hands, roll forward.

If you are just learning how to do a somersault, it is best to start doing it with a running start. This way you will be able to push off with your feet, which means you will have a much greater chance of a successful somersault. After the run, you need to jump as high as possible. That is why it is worth practicing in high and long jumps in advance. You can push off with one leg or two - it depends on what is more convenient for you. Over time, you will be able to do both options equally successfully.

It is important to push off not with your entire foot or heel, but with your toe or toes. It is also necessary to land on your toes; for this you need to group yourself correctly during the jump. You need to press your knees to your chest, and before landing, straighten your legs and lightly spring them, absorbing the inertia of the jump.

When you master this technique perfectly, you can move on to more complex jumping options. It is better not to train several variations of somersaults at the same time. Not only will this take more time, but it can also make it confusing as to which type of jump you're doing and how you should group yourself while doing it.

How to properly train a side air somersault?

The side air somersault has several variations, but the most common is a somersault, which is called an Arabian somersault. Before learning how to do it, it is important to practice well. If you need to do somersaults during a front and back somersault, then in this case you need to be able to do the cartwheel exercise. After this, your body will easily find the desired position and mastering the Arabic or side jump will not be difficult.

When taking off, you need to jump as high as possible to make a turn and land on your legs slightly bent at the knees. You can jump in any direction, so it is better to choose the one in which you are better at doing a cartwheel. In this case, one hand should move in front and from top to bottom, and the other down and forward, in the direction of movement. At the same time, the leg rolls from heel to toe, this is how the jump can be as long as possible.

When jumping, it is important to not group too tightly. Pay more attention to your position, but be sure to look at the ground before landing so you have time to regroup. Landing is the most difficult stage. Failure to do so could result in injury. It is important that your legs bend slightly at the knees and absorb the energy of the jump.

You will find a video lesson teaching somersaults in the following video:

After reviewing all these options, remember that not only the success of the somersault, but also your health depends on the execution technique. Only move on to the next step when you are completely ready. And most importantly, don’t let the fear of jumping limit your movements; only by relaxing will you be able to do everything as needed.

In contact with

Backflip is one of the most common gymnastic exercises. It requires special skills from the athlete. If the movement is performed incorrectly, the athlete may be injured. You can perform the exercise on any convenient surface. You won't need additional sports equipment.

During movement, the athlete uses calf muscles, as well as quadriceps. The buttocks receive additional load. In this article we will tell you how to learn how to do a backflip and talk about preparatory exercises.

General information about preparation

Master this type Jumping without prior training is dangerous. This is especially dangerous for athletes who are just athletes and whose flexibility is not yet very developed. But if since childhood you have been thinking about how to learn how to do a backflip, and dreamed of performing this trick to the envy of your friends, then you need to try.

Jump rope

Preliminary leg training is mandatory. Start every day with a jump rope in your hands. Gradually increase the frequency and height of your jumps - this will develop agility.

Long jump

Long jumps from a place and a run, as well as high jumps with arms outstretched, will be useful for developing agility.

Back somersaults

Constantly do backflips, because this is the main exercise that will help you learn how to group correctly. You will then need to perform it in the air. You can tumble on sports mats or on any suitable surface.

Landing

You also need to learn how to land correctly on the ground with your feet and group correctly in the air. To do this, first try jumping from a hill, grouping yourself in the air. Don't forget to lay mats over the landing area.

Trampolines

You can also learn how to do backflips on trampolines. On initial stage workouts, choose a trampoline with special safety belts. This way you can learn to group in the air without fear of injury.

Even at home, you only need to learn how to do a backflip with a partner, or even better - experienced trainer, because it is a very traumatic and risky stunt. Of course, you can try to do this yourself, but we warn you right away - it is quite difficult, primarily due to the presence of fear of jumping back.

How to do a backflip?

The backflip exercise is considered technically difficult. If you still decide to master this trick yourself, then first carefully study the text below, which describes the technique of performing the exercise. This technique is suitable both for learning how to do backflips at home and for learning on a trampoline.

Before doing a backflip, be sure to warm up the ligaments and muscles and perform stretching exercises. After that, follow this algorithm of movements:

Place your feet shoulder-width apart and bend them slightly. Focus your gaze on one point. Keep your head straight.

Push off the ground and swing your arms at the same time.
Jump up high. Immediately group yourself and tuck your legs under you, wrapping your arms around them.
Do a somersault in the air.
As you land on the ground, begin to straighten up.
Land on your entire foot, but your knees should not be straight.

Be prepared for the fact that at first nothing will work out for you. It is very important to overcome your fear. In order to protect yourself, exercise on trampolines, sand, special mats that soften your fall, or jump into the water. Practice in pairs with an experienced mentor. Thus, it will help correct technical shortcomings, as well as tell you in more detail about the specifics of the exercise.

We also recommend watching how to do a backflip in the instructional video. But don’t forget, no matter how much you watch the video, it’s still better to train with an experienced mentor who can evaluate your jump technique from the outside. You cannot do this on your own under any circumstances!

Training complexes for crossfit

The backflip is great for intense training and requires special technical skills from the athlete. You can perform it in combination with various strength movements. The combination + somersault is very popular among experienced athletes.

The number of repetitions in the exercise should be individual for each athlete. Focus on the movements, and also monitor the condition of your body. If you feel dizzy or nauseous, it is better to avoid performing a backflip.

Thanks to regular training, you will not only learn effective gymnastic element, but also increase the flexibility of the body, as well as the strength of the legs.

If as a child, while watching films about Jackie Chan, the idea occurred to you how to learn how to do a somersault, then this article is just for you. Perhaps each of us wanted to impress others by demonstrating his miracles physical training .

It's time to fulfill your childhood dream and finally learn how to do a backflip and, of course, a forward somersault. We recommend that you familiarize yourself with the detailed video tutorials below, in which we will look at how to do this correctly and without consequences for your health.

It is best to start training in the gym, where it is possible to lay gymnastic mats and, if necessary, seek help from a trainer or professional athlete.

However, you can train at home by allocating the necessary space and several mattresses or blankets for this activity. Some guys prefer learn to do somersaults together, choosing a place on the beach or a special rubber platform at the stadium. It is easier to train in a group because you can look at each other and take into account the mistakes of your comrades.

Types of somersaults

Exists several types somersault:

backflip;
front flip;
side somersault;
pirouette;
wall flip;
double somersault.

Execution techniques various types somersault

Of course, each of these types will require certain physical preparation, especially leg training is important. Before moving on to learning the somersault technique, it is recommended to jump rope every day and do somersaults on a flat surface.

It is also extremely important to practice your run-up and be sure to work on your flexibility. Don’t expect all this to happen quickly enough; skills are acquired over time.

How to learn to do a backflip?

In order to work out an accurate and beautiful back flip, It is necessary to take into account two preparatory points.

1 . Exact back somersaults.
2 . High jump.

Experienced acrobats know that learning how to do a backflip will help with proper tuck. The best thing train with a partner, who can insure you at any time. For the first time, it is still worth resorting to the help of two belayers. Partners hold the newcomer by the lower back, and during the jump help him twist his legs so that he can land confidently. Over-the-shoulder insurance can also be a good alternative, but only if your partner is able to hold you.

Top tip experienced athletes: if you want to learn how to do a backflip, don't look away, as this may cause injury. Before jumping, it is better to concentrate on one point and look at it until you start to flip back.

Pushing off the floor straighten your body, and then bring your knees to your chest. Be prepared to not be able to land on your feet right away, so prepare your knees for this. Over time, you will learn to stand on your toes.

How to learn to do a forward somersault?

Practicing a front somersault is a basic element of acrobatics, after which you can move on to more advanced ones. difficult exercises. To start practice a forward somersault(from a squatting position and from a standing position), jumping technique with straight arms extended forward and jumping from the toes. Once you understand this, it will be much easier to understand how to learn how to do a front flip.

Jumping with straight arms, move your legs a little further than your body, and then make the jump. In this case, the pelvis should rise up as much as possible, and the knees should be pulled up to the chest. Next, you should group yourself and pull your knees towards your shoulders.

In order to perform a clear and smooth front somersault, grab your knees with your hands. Land softly on your toes, keeping your knees slightly bent.

Without a doubt, the most famous and popular movement is the somersault. While looking beautiful and impressive from the outside, the somersault (both forward and backward) is also one of the easiest tricks to master. In vain, many believe that learning to perform such a movement is difficult and time-consuming. In fact, mastering the trick is quite simple, and now together we will figure out the sequence and the main nuances of its implementation.

How to learn to do a front somersault

Compared to a backflip (or backflip as it is more commonly called), performing this forward trick is a much simpler and easier task for a beginner. Basically, the question of how to learn how to do a front somersault interests young guys who are interested in parkour. This trend gained quite serious popularity at the beginning of the first decade of this century, and is still very widespread both in Russia and in other countries.

Now we list the main nuances of studying this movement.

Preparation

Even though the front flip is one of the main tricks, it is still not the simplest and most basic. Therefore, before starting the practice, it is necessary to prepare properly. If you analyze this movement sequentially, you can easily see that it is a combination of a jump and a somersault. Now - sequentially and in detail:

Jumping rope. Jumping rope is a great place to start - jump often, jump for a long time, jump in a variety of ways. This will strengthen exactly those leg muscles that are used when performing somersaults. In addition, you will learn how to jump correctly - which, in fact, is not so easy. Also developing ankle joint, who is exposed to serious risks when performing a stunt.
Regular jumps. In addition to the jump rope, train to jump in place (in height), from a place and from a running forward. The correctness of the movement at the beginning of the study largely depends on how correctly and naturally you can perform the jump. At the same time, we try not only to jump further and higher, but also to land correctly. This should not be done on the heels (this can seriously “beat them off”), but softly and smoothly, on the toes.
Somersaults. If you want to know how to learn how to do a front somersault and try to perform this trick, you first need to master its second “component”. By the way, a normal forward somersault is not an easy task for an adult. A movement that seemed natural and simple to us at school will cause difficulties even a few years later. Therefore, practice the most common forward somersaults regularly and often. Pay special attention to grouping: a correctly “assembled” body will allow you to perform a somersault clearly and beautifully.
Additional muscle training. The muscles of the legs and abs (when grouping the body) take part in performing the trick. Therefore, it is recommended to perform additional exercises to develop them. It could be like working with own weight(twisting, hanging raises, for legs - squats, lunges), and working with "".

Performance

Now let's look at the process of performing the trick itself. First, the main nuances:

The most important and most important nuance: the trick is quite dangerous, and when incorrect execution you risk not only falling painfully, but also breaking your neck. Therefore, you should not start practicing without prior preparation, or if you are not confident in yourself.
Another, no less important and serious nuance: do not be afraid . Performing the trick will not be difficult if you overcome your own fear - it is the main problem when mastering the movement.
Use a soft surface to practice. This could be a mat in the gym, a sand pit in the schoolyard, or even a mattress (if you decide to practice somersaults at home). This will allow you to avoid a painful fall on your back (if you don’t complete the flip) or an incorrect and hard landing on your heels.
Start your attempts either with a running start or from a hill (a curb, a wheel dug into the ground in a schoolyard, a fence). Moreover, the first option is much safer - inertia will allow you to more easily complete the trick and land on your feet, while somersaulting from a hill with inexperience will often lead to injury (if you don’t jump far enough forward and get caught on a fence or wheel).

Well, now let’s describe the correct sequence of movements:

We take a short run. Of course, you don’t need to run a hundred meters to do a somersault – 5-10 steps will be enough.
We perform the jump with two legs, with the arms either “looking” up (an additional swing of the arms downwards will help give a little inertia to the movement) or pressed against the body.
Having pushed off the surface as hard as possible, we simultaneously begin to twist the body (group) and perform the somersault itself (i.e., a forward somersault).
We try to land smoothly and softly, on our toes, slightly bending our knees. At the same time, beginners often fall forward due to inertia - so be prepared for this and put your hands forward.

There is nothing complicated about the movement - the main problem is fear. Having overcome it, you will certainly cope with the task - maybe not the first time. Having mastered the running somersault and “accustomed” the body to the correct movements, you can begin to complicate the trick: perform it from a place forward, on the spot, include it in combinations (if you are into parkour).

How to learn to do a backflip

But this trick is much more difficult to master. If almost every athlete can perform a forward somersault without any problems (with a small number of attempts), then it will not be possible to master the backward movement on the fly. If you want to know how to learn how to do a back somersault, first you should master a front somersault, and in general, be in good physical shape.

Preparation

In fact, preparation for movement is only partially different from the sequence described above. The first two points are identical, so we will only examine the existing differences:

Back somersault. Everything is the same, only, of course, we train the back somersault.
Additional muscle training. In addition to the leg and abdominal muscles, pay attention to the spinal extensor muscles. and - here are the main exercises for this muscle group.

Performance

If you want to figure out how to learn how to do a backflip, remember the tips given above - in this case they are just as relevant and applicable. The only caveat is that, of course, you won’t be able to perform the trick from a running start. You should start your practice from a slight elevation. At the same time, pay Special attention in order to jump not only up, but also back - so as not to catch your feet on a hill when landing.

The sequence, of course, is also practically the same, with the only difference that you will have to rotate not forward, but backward.

These elements will also be useful in -e.