Was able to do skill it is useful to somersault surely in life. When falling the correct somersaults will help to land without injuries, and in the course of the trainings – to develop agility and flexibility. However under any circumstances it is necessary to somersault technically and correctly.
It is required to you
- mat, the person for the safeguarding
Instruction
1. At first learn to somersault forward. For this purpose take the convenient mat and receive the home position. Sit down on hunkers, the face is turned to the mat. Further extend hands forward, well rest the opened palms against the mat.
2. Gradually straighten legs, at the same time in parallel bend hands. Between hands carry out the head so that the nape touched the mat surface.
3. Sharply make a start legs from the floor, at the same time from the nape be smoothly rolled on shovels. Further in the course of somersaults press knees to the breast, clasp them with hands. When the tailbone touches the mat, sharply extend hands forward and rest soles of legs against the floor. You learn that the somersaults will be faster and prompt if you stronger make a start legs from the floor.
4. Now you learn to somersault back. Such somersaults are more difficult. The home position for this exercise – squating, the back to the mat, the palm on the floor before itself. It is desirable to learn to carry out such somersaults on convenient and rather soft mat to avoid damages. Sharply make a start from the floor palms and be smoothly pumped over on the back.
5. The first part of somersaults is similar to performance of the stance "birch". When you appear on shovels, take away hands for the head, put them and in the course of the movement push the head back, raising the body by means of hands. At the same time press the head to knees. Pay attention that it is impossible to be overwound through the neck at all – there is the danger of serious damages. Therefore in the course of performance of the backward somersault it is important to raise itself by means of hands in time. Finish somersaults, having landed on both legs. The backward somersault is executed.
6. If the backward somersault can't be executed at once, call to the aid the one who will help to make secure. Carry out somersaults, and the assistant in process let it will help you to be grouped.