Basic acrobatic exercises (for example,flip-flops) are usually unlearned in physical education classes in elementary school. They are useful for general physical development. The technique of doing somersaults back and forth is not difficult, therefore, as a rule, almost no one has any problems with these exercises. However, the correct implementation of somersaults is a necessary basis for more complex, requiring acrobatic jumps, requiring good coordination of movements.
What is gymnastics?
Gymnastics is a complex of physicalexercises aimed at strengthening and developing individual muscle groups. It is accepted to distinguish the main, auxiliary (medical), industrial, sports and rhythmic gymnastics. Gymnastics includes exercises that imply good physical fitness and the ability to control your body. Among them are rolls, balancing and various acrobatic jumps, to which, oddly enough, some tumbling back and forth from various positions are counted.
It is believed that the best age to start classesgymnastics - 4-5 years (in some countries - 2-3 years). For many months, the child masters simple stretching and coordination exercises and only then moves on to more complex ones. When complying with safety standards, gymnastics is not the most “extreme” type of physical activity. It helps to strengthen muscles and increase endurance, practically has no contraindications.
What are some rolls?
As already mentioned, the development of basic exercises(rolls and rolls) provides an improvement in physical fitness, increased dexterity and strengthening of the vestibular apparatus, and hence the development of coordination. The ability to correctly perform the roll helps in mastering the technique of safe falls, which is useful in any sport and everyday life. Flip-flops are a must-have element of martial arts (jiu-jitsu, sambo and especially aikido).
Также эти упражнения необходимы всем, кто intends to study complex acrobatic jumps - first of all, various flips and coups. A person who is well aware of how to roll backwards, without any problems, will perform it on any surface, both soft and hard, and will be able to avoid injuries. Possession of your own body and knowledge of its capabilities is a consequence of the development of the simplest gymnastic elements, which include somersaults. Thus, the ability to perform it is important not only for children, because it is worth considering the fact that many people begin to play sports (for example, wrestling or parkour) in adulthood.
Grouping for somersault back
Groupings call such preparatoryExercises that ensure the correct implementation of flips, rolls and other elements. By themselves, they are simple, but the technique of doing somersaults back provides for the preliminary development of each of them. There are the following types of groups: sitting, lying, squatting and wide. Grouping for somersaults can be performed from virtually any position: the main stand, squat, or sedo. Not excluded and grouping from the prone position on the back.
Whatever the starting position, groupingperformed as follows: the gymnast bends the legs, takes up the middle of the legs and pulls up the knees to the shoulders. In this case, the head leans forward, the back is rounded, and the elbows are pressed to the sides. Sometimes, in order to understand how to roll back, you need to perform summing exercises - for example, swinging. In this case, the gymnast starts in the squat and, having pressed his chin and knees to his chest, leans back and rolls until he touches the floor with his shoulders. Buttocks at the same time should rise. Strongly repelled when performing swinging is not necessary.
Safety with somersault back
Backward learning usually occurs at school,sections or kindergarten under the guidance of a physical education teacher or coach. It is preceded by the development of a simpler element — a forward roll and various auxiliary exercises. The coach helps the child to carry out the correct grouping and insures it if necessary. It is important to learn to tumble on a comfortable, soft and thick mat. Tumble runs strictly along the line of the spine. Do not bend the neck to the sides and deflect the head. The back should be rounded. When performing a roll, inertia is very important, therefore it is necessary to push off strongly, and not just fall on your back. Finishing a somersault, you need to lean on your hands, not on your head.
It should be borne in mind that with weakvestibular apparatus there is a risk of dizziness. Therefore, the implementation of somersaults is useful to alternate with walking on a log or curb, jumping rope, rotations. People who have recently suffered a concussion are not recommended to tumble.
Technique perform somersaults back
Need to sit in a full squat (squat), backto mat. Head tilted, knees pressed to chest. The palms are on the floor, in front of a person. It should energetically push off them and roll onto their backs. This movement should be smooth. Touching the surface of the mat with shoulder blades, you need to move your hands to your head, lean on your fingers and slightly raise yourself to reduce the load on the head and neck. It is important not to bend the legs and back in the process of somersault.
Just rolling over your head, you can slightly bend your knees and take the “crouching emphasis” position. Correct roll back is made up of timely hand movement andrepulsive forces. In fact, it is easier to flip than to describe the technique of its execution. It may take practice, but with no particular difficulty this action is not inherent.
Simplified Method
By this is meant the execution technique.somersaults backwards on a sloping, or wedge-shaped, mate. In this case, the gymnast does not concentrate on repulsion, but on the movement of hands, rolls over his head by inertia (as from a slide). This helps the athlete to understand the mechanics of the roll and makes the exercise more comfortable and safe. Focusing on coordination is the right way to the right technique.
Variations backwards
After the simplest exercise - a flip back crouching from the stop is mastered, you can go tomore complex and interesting variations of this element. However, to begin with, you will have to learn an auxiliary exercise - a gray-haired woman with straight legs from the main stand. It is performed like this: a gymnast pulls his legs forward and tilts his head to his knees. At the same time, he relies on straight arms, stretched as far back as possible. Hands need to be put on a support (mat), and at first the coach must insure the athlete. From the position described above, you can perform a roll backward bent, a roll backward bent over the shoulder and a roll back in a handstand.
Последнее упражнение – наиболее популярное.Its difference from the usual roll is that after the roll over the head is completed, the athlete must quickly unbend his legs and at the same time straighten his arms. When training this exercise, the athlete should be insured by a friend or trainer: standing to the side, support his legs at the time of their extension.
Important points
Как бы ни был прост кувырок назад, урок по его proper execution must first look. Like all basic sports elements, the back roll should be performed by a gymnast without hesitation, “on the machine”. If a gymnast experiences pain and inconvenience while learning tumbles, it makes sense to work on the technique, to observe how the exercise is done by the section comrades. It is important to properly group, push off well, put your hands in time. It is necessary to avoid straightening the neck and straightening the back during a roll. Quickly roll and stand on their feet - that is what the novice athlete should pursue. At the initial stage of training gymnasts are recommended to insure each other (for the lower back, standing on the side, in the direction of travel).
