Back flips are one of the most common gymnastic exercises. It requires special skills from the athlete. In the event that the movement was performed incorrectly, the athlete may be injured. You can perform the exercise on any comfortable surface. You don't need any additional sports equipment.
During the movement, the athlete uses the calf muscles, as well as the quadriceps. The buttocks receive additional load. In this article, we'll show you how to learn how to do back flips and talk about prep exercises.
General information about preparation
It is dangerous to master this type of jumps without preliminary training. This is especially dangerous for athletes who are just starting to engage in CrossFit, and their flexibility is not yet too developed. But if from childhood you have been thinking about how to learn how to do back flips, and dreamed of doing this trick to the envy of your friends, then you should try.
So, here are some recommendations on how to learn a back flip at home:
Jump rope
Preliminary leg workout is mandatory. Start every day with a rope in hand. Gradually increase the frequency and height of your jumps - this develops agility.
Long jump
Long jumps from a standing position and a running start, as well as high jumps with arms extended upward, will be useful for the development of dexterity.
Back rolls
Do some backward rolls constantly, 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. Tumbling can be done both on sports mats and on any suitable surface.
Landing
You also need to learn how to properly land on the ground with your feet and properly group in the air. To do this, first try jumping from a hill, grouping in the air. Don't forget to put mats on the landing site.
Trampolines
You can also learn how to perform back flips on trampolines. At the beginning of your training, 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 back flips with a partner, or even better - with an experienced coach, since this is a very traumatic and risky trick. Of course, you can try to do it yourself, but we warn you right away - this is quite difficult, first of all, due to the presence of fear to make a jump back.
How to do a back flip?
The back flip exercise is considered technically difficult. If you nevertheless decide to master this trick yourself, then first carefully study the text below, which describes the technique for performing the exercise. This technique is suitable both for learning how to do back flips at home, and for training on a trampoline.
Before doing a back somersault, it is imperative to warm up the ligaments and muscles, perform stretching exercises. After that, follow this movement algorithm:
- Spread your legs shoulder-width apart, and also bend them slightly. Focus on one point. Keep your head straight.
- Push off the ground and simultaneously swing your arms.
- Jump high up. Group immediately and bend your legs under you, wrap your arms around them.
- Roll in the air.
- When you land on the ground, begin to straighten up.
- Land on your entire foot, with your knees not straight.
Be prepared for the fact that at first you will not succeed. It is very important to overcome your fear. In order to protect yourself, practice on trampolines, sand, special mats that soften the fall, or jump into the water. Practice with an experienced mentor. Thus, he will help to correct technical flaws, as well as tell more about the specifics of the exercise.
We also recommend watching how to do back flips in the training video. But do not forget, no matter how much you watch the video, it is still better to conduct training with an experienced mentor, who will be able to evaluate your jumping technique from the outside. You cannot do this on your own under any circumstances!
Crossfit training complexes
The back flip is great for intense training and requires special technical skills from the athlete. You can perform it in conjunction with various strength movements. Among experienced athletes, a bundle of burpee + somersaults is very popular.
The number of repetitions in an exercise should be individual for each athlete. Concentrate on movement, and also monitor the state of your body. In the event that you feel dizzy or nauseous, it is better to refuse to perform a back flip.
Through regular training, you will not only learn an effective gymnastic element, but also increase body flexibility and leg strength.
| A task: | Finish in at least 10 rounds |
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