What are the important steps to learn Thomas well? Could you please give me some advice?

Push-ups, 50 in one breath, standard. It’s best to feel elastic when you get up, and don’t push up for a second in the middle. I think your arm strength is not a problem. And Thomas needs endurance, not just explosiveness.

You need to practice handstand, which is useful for the shoulders. Even if you can't maintain balance, you can do it by leaning against the wall. You should lean against the wall for at least 3 minutes.

The split requires a horizontal split. It is necessary. Even if it cannot go down completely, it should be almost able to go down horizontally. When practicing, sit on the ground, spread your legs as wide as possible, and then lie forward. The splits are not good, the movement is difficult and ugly.

Then practice the speed of changing hands, sit on the ground with your legs apart, then use your hands to prop up your body between your legs and lift your buttocks. Then switch the hand to the outside of the leg. The buttocks cannot land on the ground

Many people who learn hip-hop want to learn the Thomas Full Spin, but I recently searched the Internet and found that there are almost no good teaching materials. There are two most famous ones, one is watermelon peeling and the other is simpler.

The writing of the two so-called textbooks is very poor. Not to mention the writing style and descriptive ability, the two textbooks do not even explain some of Thomas' key points, and some of them have serious errors. Many people who know how to do the full Thomas rotation say that they are not good at writing it, but the novices study it seriously. Especially for the watermelon shaver. As far as I know, he can’t do Thomas himself, so he can only stumble through the first lap, so the pictures that accompany it all have obvious errors. I wonder if he would do it now? All for many years. I really can't see it. The following are teaching materials that are widely circulated on the Internet.

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1. Flexibility ....I don't need to say this... 2. Exercise your upper body strength. You can exercise the triceps like this:...

I find it hard to say that I can't do Thomas' full rotation. A large part of this person has no idea how the entire Thomas Full Spin is done! Now let me talk about the Thomas full spin in hip-hop (remember, hip-hop). 1. Take a big step back with your left leg. ……

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I probably wrote Write:

Take counterclockwise rotation as an example:

First, straighten your left arm to support the ground, place it in the middle of the body, not too far forward or too far outside, don’t tell me you support If you can't help it, just wait another two years before practicing again. The left leg is straight back and the right leg is slightly bent naturally. Viewed from above, it should be placed in a "human" shape, that is, the left hand is supported at the intersection of the strokes of the human character, the left leg is "turning", and the right leg is "holding". Viewed from the front, your head and shoulders should be high, and your waist and hips should be low. If you can see your butt above your head from the front, you are wrong. It is too high.

After getting into the starting position, sweep your left leg in a counterclockwise circular motion toward the front of your body. At this time, most of your body weight is supported by your left arm, and your right leg is just lightly touching the ground. The left leg should be swept quickly, driving the waist and hips to swing, straighten and stretch far, and the most important thing is not to be high from the ground. As shown in the picture.

When the left leg is almost to the right leg, kick the right leg upward. Following the lead of the left leg, the body quickly stretches forward and the legs spread apart. At this time, only your left arm is supporting you, and you should feel like your body is rotating around your left arm. When the body reaches the right side, try not to turn the two legs together forward, and make the legs split in front of the body as quickly as possible. The left leg and waist and hip must be kept in a relatively low position to facilitate subsequent movements.

Straighten your right leg and hold it upright in the air for a moment. After this moment, the right hand will be actively preparing to lower it for support. Continue sweeping the left leg close to the ground until it sweeps across the central axis. The wider the legs are, the better, and the faster the left leg is, the better.

Place your right hand on the ground as your body rotates, and at the same time, your left leg, together with your waist and hips, rise sharply to the upper left (this action requires great attention to the feeling of "rising", and lift your lower body "from the front" Raise" to the upper left). After "keeping it upright in the air for a moment," the right leg straightened and drew an arc in the distance, while lowering the height. The speed of the right leg should not be faster than that of the left leg. It feels like it is naturally driven by the rotation of the body. At the moment when the left leg rises and the right leg falls, both arms are on the ground at the same time, and the center of gravity is about to shift to the right hand.

The right hand is fully supported on the ground. As shown in the picture.

At this time, the left leg has risen to the highest point. It needs to "keep it upright in the air for a moment" like the right leg just now, while the right leg has reached the lowest point and reached the fastest speed. The same requirements are: straighten, extend, and draw a circle. Arc, drive the waist and hips.

The right hand should be quite strong, because the right hand will have to support for a long time. Keep your left leg in the air, and at the same time kick your right leg back and upward, with the help of both legs, your hips go up to the high platform. Just lift your hips up in the back.

When throwing your legs back, quickly put your left hand in front of you, and once again support the ground with both hands at the same time. Turn into a half-handstand. If you can do this step, there is no need to learn the rest. Your legs will naturally continue to rotate with inertia.

Thomas' full rotation is actually a conversion of kinetic energy and potential energy.

Right leg: reaching the highest point on the right, the slowest speed; reaching the lowest point on the left, the fastest speed.

Left leg: reaches the highest point on the left, with the slowest speed (at this time, the right leg reaches the lowest point on the left, with the fastest speed);

reaches the lowest point on the right, with the fastest speed Fast (at this time, the right leg reaches the lowest point on the left and is the fastest).

Waist and hips: The front of the body reaches the lowest point; the back of the body reaches the highest point.

The Thomas full rotation is a very fast movement, generally speaking one circle per second, which is absolutely accurate (gymnasts can do 30 circles in half a minute). Therefore, when doing it, you are not allowed to think about which direction to lift the leg next. Sometimes, four or five rounds have passed before you realize it. When you think about it carefully, you can't control the rhythm and fall off. In short, if you go too fast, you will get into trouble. If you go too slow, you will not be able to take advantage of the inertia. Only by mastering the rhythm can you do it well.

Another important point is that the two legs must be at all times