Moving forward: technique of implementation, training

The somersault is a simple acrobatic element that is practiced in various industries. The somersault is very popular - the children go through this exercise in school to improve the vestibular sensations, learn how to fall right and quickly navigate in space. In such sports disciplines as acrobatics and parkour, reruns are a necessary technique to avoid injuries during unsuccessful tricks or jumps from a great height. Also, the somersault may be the initial stage in the study of more complex acrobatic ligaments. Despite all the simplicity of this exercise, not everyone is able to make a somersault ahead. The technique of doing it is quite simple, and so you can learn by yourself.

Contraindications

A roll forward, which does not take much time to learn, must be practiced very carefully. People who have problems with the spine or cervical department (or their injuries), it is not recommended to practice this exercise without consulting a doctor. Old injuries can be exacerbated during training, and therefore to take this situation must be taken very seriously.

Also, you should not go on to perform more complex somersaults, not completely mastering their classic version.

Roll forward two hands

Having read some of the warnings, you can go to the detailed information on how to do a somersault ahead. First, you need to prepare a special gym mat and place it in the most convenient place. You can, of course, train on the street, for example, on soft grass, having previously cleared it of all kinds of debris, but it is better to take training in the safest conditions.

Then we occupy the starting position in front of the mat. To do this, you need to keep your legs together, bend them in your lap and sit down a little. Then put your hands in front of you, slightly bent at the elbows. They should be located approximately on the width of the shoulders.

Then we tilt the head between the hands, the chin should be tightly pressed to the chest: the denser it rests against the chest, the less the risk of injury. It is important to remember that the right forward roll is performed without resting on the neck, otherwise you can damage the cervical vertebrae. So all the weight is transferred to the shoulder blades.

In the next stage, we make the somersault itself forward. The technique of doing it is as follows: you must lean forward and ride on the floor with the shoulder blades so that the hips pass over your head. Keep your hands in the original position, and keep your back bent. Do not be too afraid to carry the weight of the body, because a weak push will not allow the completion of the element. The main thing - do not tumble to one side, but roll in a straight line, keeping your back in a curved position.

In the process of a somersault, it is necessary to straighten the legs and pull off the feet. Bend your knees only at the very end of the exercise, when lifting to your feet. Some gymnasts like to perform a somersault, pressing their legs to the stomach. If the first option is not very convenient, you can resort to this method.

In the final stage we rise without hands. To do this, we put our feet on the floor and unbend our legs without touching the mat with our hands. When lifting to the feet, hands rise above the head. That's how to correctly do a somersault ahead - nothing complicated.

Roll over the counter on your hands

This version of the somersault is more complicated, and it must be performed only after mastering the classical version. This exercise begins with a stand on the hands. In the starting position, we place the feet on the width of the shoulders and straighten the body. Now it is necessary to stand on hands and stay in this position for about one second. Then the arms bend, and the body begins to lean towards the ground. Now we press the chin to the chest and perform the somersault forward. The element ends in a standing position with arms extended above the head.

This is a more complex somersault ahead. The technique of execution must be at a high level, otherwise there is a high probability of getting damage. To avoid injury, it is necessary to hone separately both parts of this coup: stand on hands and somersault. For greater security, it is advisable to have an insurance partner.

Roll with a jolt

Another kind of acrobatic element in question is a forward roll with a jerk. The starting position is the same as in the case of the classical method. The main difference is that here we do not roll on our backs to the end and get up on our feet, but push them out with our hands and throw our legs forward. The body follows inertia behind the legs, and we stand on two legs. The final position is the front post with arms outstretched.

Before you do a somersault ahead of such a plan, it is important to consider that the main thing here is to push hands harder in the middle of the exercise, otherwise there will not be enough forces to land evenly, or maybe lead the body somewhere to the side or forward.

Roll over your shoulder

To perform this somersault, often practiced in wrestling, the right foot is placed on the knee, and the left hand is put on the mat (ground). Slipping the palm over the mat, the right hand is carried to the left foot, after which it is necessary to bend forward and put the shoulder between the left hand and the right foot. Turn your head to the left and press your chin to your chest. The push comes from the left foot. After that we roll on the back from the right shoulder to the left buttock. Then the left hand is stretched out and the roll is braked by a strong blow on the mat.

Somewhat with a dive

This option is professional, and therefore without proper preparation it is not recommended to perform it. For ease of implementation, you can imagine that the log lies ahead, which you need to jump over. Then push harder with our feet and put our hands forward. As soon as the palms touch the ground, elbows bend, the chin tightly presses in the chest, and a roll is performed. The somersault is completed in the same way as the other variants of this exercise - in the front post with arms outstretched. The more you practice this way of doing, the longer distances you get to tumbling. In the future, you can try to jump through real obstacles, for example, the same log. However, in the initial stages it is not recommended to do this, because with insufficient strength of the push you can get your hands or head into the barrier, causing serious injuries.

Useful tips for performing somersaults

1. During execution of somersaults with support on both hands it is necessary to pay attention to the fact that you have to push with two legs simultaneously.

2. When carrying out a roll over the shoulder, it is necessary to take into account the coordination and direction of movement: from the right shoulder to the left buttock or vice versa.

3. As gymnastics teaches, the somersault is performed taking into account the qualitative grouping. The chin is important to securely fix on the chest. This situation minimizes the risk of injury or failure of a failed somersault.

4. Many fall to the side at the end of the exercise. Here it is necessary to tighten the heels to the buttocks as closely as possible, as this will allow the feet to be close enough to the body so as not to fall when lifting.

Conclusion

We have told you in detail how to correctly roll the fork. There are many types of this exercise and techniques for its implementation, but the ones listed above are the most popular.

Do not be afraid to learn this elementary element, because with the right technique roll is easy enough. At the first stages, you can ask someone to hedge you: it will relax psychologically and give you confidence when doing it.

If there is any discomfort during the somersault, as well as pains in the neck or spine, you should consult with your doctor if you can do a roll at all. The technique of execution and its correct application will avoid any kind of damage, but from accident no one is immune. Therefore, the ideal training option will still be working with a qualified trainer.