Part 1: Learn the somersault in gymnastics.
1, stand up straight. Stand up straight, legs together, hands straight above your head. The body must be in a straight line. Stretch your arms upward as far as possible so that the distance between your hands and feet is as wide as possible.
2. Bend down and roll. Keep your knees as straight as possible, and move your arms, head and trunk down as a whole. Don't bend over, on the contrary, try to make the trunk and legs in a straight line, that is, when the trunk is close to the ground, the legs should also move down. Lean forward into the tumbling action and lean to the ground. When the whole body moves down almost in a straight line, both hands touch the ground.
When your hand touches the ground, push your hips forward. You should touch the ground with your hands and point your fingers forward. Pose your upper body, slightly raise your hips, move forward, and follow your hips with your legs. Legs straight. Don't kick and turn over.
Chin adduction can protect the neck.
4. Roll forward and land on your back. Straighten your legs, put your hands on the ground, and turn your body slowly and carefully. When you roll your body until your back touches the ground, your arms are slightly bent and your knees are closed to your chest. When rolling forward, hold the calf or knee.
Step 5 stand up. When rolling from the back to the upright position, put your feet on the floor. Immediately after success, put your hands above your head and stand up.
6. After mastering the forward roll, try diving roll again. Doing diving somersaults helps to learn forward somersaults. It's similar to tumbling forward, but you need to jump into the tumbling action instead of leaning over slowly. First of all, run forward, land with both feet and jump. Keep your knees as straight as possible. Like a forward roll, try to keep your body straight.
When jumping, jump forward, and at the same time stretch your arms forward to touch the floor. After touching the ground, roll forward normally with what you have mastered.
Part II: Practice the decomposition of somersaults.
1, learn to stretch and get ready for forward somersault. First, stretch your ankles, sit on the floor, draw a circle with your feet, and rotate clockwise and counterclockwise. Then, stand up and relax your hamstring, lift your left foot, let it touch your hips, and then switch to your right foot. Keep stretching for about 30 seconds on each side. Finally, turn your wrist and neck several times. You can turn your feet by hand.
Turn your neck gently. Take your time. If you feel pain in your neck when turning in any direction, it means you are pushing too hard.
You should do stretching before every exercise.
2. Run a few steps and then "punch and kick". This action can help you gain vertical momentum. Focus on vertical force, the greater the strength, the better, and jump up. Practice run-up, bend your knees slightly, and then jump. Your hands should be held high and your elbows should be close to your ears. When landing, the knees are bent, the body is about 30 cm shorter than the normal standing posture, and the arms are straight forward.
After landing, you can stand up straight with your arms in the air and complete the action gracefully.
3. Practice bending your knees after jumping. After mastering the basic "jumping", you can fold your knees up and make them close to your chest when repeating this action, instead of straightening your legs when jumping. This can prepare for the somersault.
4. Practice somersaults on the trampoline. Start with the "punch jump", fold your knees when you rotate forward, bend your knees when you land, and then stand up straight. Trampoline can make you feel safe and secure in the process of perfecting somersault. When practicing somersault, please ask a helper who knows this movement to stand next to you. This helper should put his hand on or near your abdomen to help you turn forward.
5. Jump off the mat and do a forward somersault on the mat. Using mats and squares to practice can make you better prepared to do somersaults on the floor. Because you don't have a trampoline to provide extra upward elasticity, somersaults will be more difficult. You must do it yourself. Only a very strong jump can provide enough strength, so you must continue to practice "jumping".
The third part: somersault forward for a week
1. Do somersaults on the floor of the gym. After mastering the somersault movements of trampoline and floor mat, you can begin to practice jumping on the floor. In order to complete the action safely and effectively, you need to combine the "punch jump" and the turn-over action that you are already familiar with.
2. Run forward. When you start somersaulting, you should run forward and try to keep your body straight. The run-up speed must be fast enough, so that you can get enough power to jump high. When you want to jump, raise your arms and head.
3. Pre-jump. You need a little jump before the somersault take-off. Raise your arms above your head, put your legs together and jump forward. Keep your head up, keep looking forward, and don't bow your head. Bowing your head will bend your back, which will ruin your somersault. Abdominal muscles keep contracting.
4. The higher you jump, the better. Kick your feet to the ground, jump into the air and raise your arms above your head. Don't jump on your knees. Keep your body straight and jump as high as possible to achieve the required somersault height. Bending your knees or your body at the wrong time may break the somersault.
5. When jumping into the air, hold your calf. When jumping into the air, bend your knees so that they are close to your chest and shrink into a ball. When you roll forward, lift your calf.
6. At the end of the flip, relax the calf. After feeling that your body has finished turning, relax your calf and stop turning. You don't need to hold your calf for too long during the whole forward somersault. Holding your legs for too long will cause you to turn your head, which will ruin your somersault in this case.
7. Down-to-earth. After the somersault, stretch your legs down so that you can land steadily. In other words, don't jump up or take one more step after landing. When landing, bend your knees slightly, but try to keep your body straight. Note that the line of sight will be blocked when you land on the front flip. You can't see the floor until your feet touch the ground. But don't worry! You should keep your knees bent and your body straight. I believe you can land safely.
Tips Every time you practice, you must be accompanied by a well-trained and experienced person to prevent yourself from falling.
If you encounter difficulties, you can ask someone to record the video of your somersault, and then watch the video to find out where you need to improve.
Jump up, not forward.
When pre-jumping, the legs must be straight.
Warning Unfortunately, unless you practice in a gym with mats and trampolines, it is difficult for you to learn forward somersaults safely. You can see if your local community activity center teaches gymnastics.
Don't flip on the trampoline when there are other people on it.