How to learn how to do a somersault

Salto is a jump during which the jumping is made by the coup in the air. Salto forward is a basic jump, on its basis you can learn to make a somersault back, it is called flask, as well as a somersault with screw rotations. All of the listed jumps are appropriate on the sports ground, in the gym, on the beach, in the pool and on vacation in the city. These places are also suitable in order to learn an acrobatic trick.

Currently, with an increase in the popularity of extreme sports, young people are increasingly wanting to learn how to perform a somersault, flask and wheel. All these jumps require good sports training, so if you are an unsportsmanlike person, feel free to go to train your muscles. Because an acrobatic trick is an excellent body possession, and this requires pumped obedient muscles.

Starting to training and performing a somersault, observe safety precautions. An acrobatic trick is a rather complicated and dangerous, if it is rash, it is not without reason that its other name “Salto Mortale” exists, which means “death jump” in Italian. Of course, this name went from the walls of the circus, there were the first jumps over the head, which were performed by acrobats at a terrible height, moreover without insurance.

How to learn how to make a somersault at home

If you have good physical preparation, pumped up legs and excellent flexibility, you can learn how to make a somersault yourself. You need to start preparing for the jump in a somersault with choosing a place and psychological training. If the trick is not in the gym, it is important to find a safe place for classes. For training, a sandy beach, a lawn with soft soil, is suitable, and it is best to study the method of jumping on a trampoline. This is the safest method of all listed, in addition, it makes it possible to feel his body well in the air. Homemade trampoline is not suitable for these purposes, it is too small. For a full -fledged training, you will have to look for a trampoline that is installed in city parks, on it you can work out the elements of the somersault, jump high and turn over in the air.

If none of the listed options is not available to you, cover the house with mattresses and blankets at home. Here is an impromptu gym and ready.

Psychological training in the performance of jumps is very important. Remember how you were afraid to jump through the horse at school? But in this jump there was no particular complexity, and the rest of the children easily performed this task. The bottom line is that fear does not allow us to make tricks unusual for us. Therefore, before training, mentally imagine how beautiful you will look in the jump, work out all the nuances of Salto in your head. If you feel confidence, you can start training.

For training safety, it would be nice to invite a person who can insure during the somersault. A friend who has already mastered some acrobatic tricks can act as a coach and can now give sensible advice on the execution of the jump. Sometimes the flaws in the trick are visible from the side: the wrong jump trajectory, too straightened back, sticking hands. The assistant can see this and give advice to eliminate the shortcomings.

How to make a somersault forward: sequence

Salto's jump is a somersault that takes place in the air. Therefore, you need to include somersaults back and back in the preparation, somersaults with jumping with raised hands. After the warm -up, proceed to the jump, perform in the following sequence:

•   run away by taking 4-5 steps;
•   Make a powerful impetus with two legs, at the same time make your hands up and hand over your body up;
•   Grind in the air for somersault, pull your knees to yourself, clasping your hands;
•   Direct like a spring in the air, try to land on half -bent legs so as not to injure the joints;
•   Try to get up smoothly, straightening your back.

If the first attempts end in failure, do not give up your intention. Tune yourself to victory, and the jump in the somersault will certainly work out. And the first time the execution of elements does not always succeed even by experienced athletes.

How to make a somersault back

Having mastered the following element - a jump back, you will be a remarkable figure on the beach or in the pool. This skill will allow you to easily make beautiful jumps with coups in the water and catch the envious glances of others. Most of those who learned to make a somersault back, claim that this element is much easier to learn than a somersault ahead.

Preparation for jumping consists of stretching exercises, training somersault and jump.

How to do a somersault back: stretching exercises

You can perform any exercises familiar to you to stretch the muscles of ankles, neck and hands. Stretching serves as a prevention of injuries and sprains during the trick.

1. Sit on the floor, straighten your legs in front of you. Pull the socks on yourself, linger for 3-5 seconds in this position. Relax. Then spread your legs as wider as possible. Pull your feet again. Relax. Perform 2-3 approaches.
2. Relax your neck and make slow rotations clockwise and back. Stretching time 3-5 minutes.
3. Straighten your left hand forward, straighten your palm. Take your left hand with your right hand and slowly stretch them towards the body. Hold for 3-5 seconds in the extreme position. Relax your muscles. Do the same with the other hand. Make rotational movements with your hands, straightening them in front of you. First rotate clockwise, then in the opposite direction.

How to make a somersault back: training exercises

1. Somersaults. Learn to group and make somersaults back and back. During the exercise, try to hold the center of gravity, not to deviate to the sides. Make somersaults forward with jumping up, this will help make your jumps light and powerful.
2. Jumping. To perform a somersault back, you need to jump from a place well, without running away. Therefore, jump from a place with two legs together, sharply with your hands with your hands. You can try jumping through objects or from one level to another. To train jumps, it is good to use the step-platform. If this is not possible, make a strong stand from improvised means. A strong jump is the basis of a beautifully executed somersault.

How to make a somersault back from a horizontal bar

Sometimes it is easier for beginner athletes to make a somersault back from the horizontal bar. Main recommendations:

1. The horizontal bar should be high enough to stand on tiptoe, you could not reach the crossbar. Such a height will provide the jump for a good amplitude of Salto and relieve injuries.
2. Grasp the crossbar and pull your knees to the body. Keep your head on the same line with the body, without leaning back.
3. Throw your legs between the hands behind the horizontal bar, hanging the knees on the bend of the knees and removing your hands from the crossbar. You remain hanging on the knee joints.
4. Swinging and grouping, jump from the horizontal bar back. This element resembles a somersault back and help to master this skill.

How to learn how to do a somersault: foot exercises

1. Squats. To strengthen the muscles of the legs, you can perform squats. Stand exactly, the feet are parallel to each other. Sit down not very deeply, the hips should be parallel to the floor. Lying in this position for a few seconds. Return to the starting position. Perform 15-20 squats.
2. Squats with dumbbells. In order for training to bring more benefits, squat with dumbbells. For female pens of dumbbells, 0.5 kg in each hand will be quite enough. If there are no dumbbells in your house, they can easily be replaced with plastic bottles of water. The benefits for the muscles will be no less.
3. Lugs. Stand exactly, straighten your back, place your hands on the waist. Take a big step forward with your right foot, sit down slightly. The thigh and lower leg should be at a right angle. Do the same from the left leg. Do the exercise 15-20 times.
4. Jumping. Perform one by one: jumping on 2 legs, jumping on the left leg, jumping on the right leg. Jumping out of the squat. Squeeze. Perform a jump up, while straightening your knees and stretching your arms up. Each time, try to jump as high as possible.

How to learn how to do a somersault: hand exercises

You can strengthen the muscles of the hands with exercises with dumbbells, push -ups and pull -ups.

1. Exercise with dumbbells. Stand exactly, pick up dumbbells. Lunge with your left foot forward. Raise your hands with dumbbells, bending them at the elbows, to the level of the lower back. This exercise not only pumps up the muscles of the hands, but also strengthens the muscles of the thigh.
2. Exercise with dumbbells. Stand straight. Lift the left leg and bend at the knee, hold on weight. Keep dumbbells in bent arms at the level of the shoulders. At the same time, raise dumbbells, straightening your arms up, and straighten the bent leg forward. At the expense of 1 - straighten, bend at account 2. Perform 15-20 times.
3. Push -ups. Take your knees and hands, push your arms in your elbows. Perform the exercise slowly, breathe rhythmically. Over time, you will take possession of this option of push -ups, and you can go to a more complex way - push -ups from the floor, standing on socks and palms.
4. Pulling up on the horizontal bar. It will be quite difficult to perform pull -ups at first, so you can do it, relying on your feet. Different options are possible: stretching, hanging on the hands.

How to learn how to do a somersault: exercises for flexibility

To increase flexibility, yoga exercises, tilting, twisting, and fitball exercises are suitable.

1. Boat. It is performed lying on the stomach. Raise straight arms and legs into the air. To linger in this position for 10-15 seconds. Relax. Repeat 8-10 times.
2. Lie on your back. Bend your legs in your knees, put your feet on the floor. Hands place along the case. Raise the hips, linger for 10-15 seconds. Return to the starting position.
3. Tilt forward. Stand exactly, raise your arms up. Lean forward, trying to touch the floor with your fingers. Perform 15-20 times. Over time, increase the amplitude of the inclinations, taking out the palms to the floor.
4. Twisting. The exercise will require a gymnastic stick. Stand straight, put the gymnastic stick on your shoulders, hold your hands by the stick at the shoulder level. Make twisting left and right, gradually increasing the amplitude of movement. Exercise time is 3-4 minutes, but gradually you can increase to 10 minutes. During this exercise, the oblique abdominal muscles are trained, a waist is worked out and flexibility increases.
5. Bridge. To perform a somersault, this exercise must be mastered perfectly. Learning to perform it more conveniently near the wall, and even better, the Swedish wall. Stand your back to the wall. Return 1 step forward. Place your legs at a distance of 40-50 cm, the feet are parallel. Raise your arms up.

Throwing your head back, start tilt to the wall. Feeling the wall with the palms of the wall, cross the fingers over it, leaning very slowly. Get down your palms to the floor. The bridge turned out. You can return to the starting position in the same way, adhering to the walls.

If you have a partner, ask you to insure you during training. Then you do not need the help of the wall.  It is better to perform the insurance by standing on the side of the athlete, holding him by the lower back from below. Experience shows that with insurance, you can quickly learn how to get up on the bridge and return to its original position.

In the process of preparing for the performance of the somersault, constantly include the bridge in training, making it several times. Complicate the exercise, bringing your hands as close to the legs as possible. Lye in this position for 10-20 seconds. Try to plunge a little back and forth.

Having learned to fulfill the somersault, you will not only see the admiring glances of friends, but also increase your self -esteem. Do not despair, if at first everything turns out wrong or does not work out at all, be persistent and do not lose self -confidence. You will definitely succeed!

How to learn how to make a somersault. Video

In the video, the instructor conducts a somersault training back. Recommendations are given on the implementation of the jump and compliance with safety precautions.