Which is easier to learn, front somersault or back somersault? I really want to learn, please tell me the detailed methods and skills.

Forward somersault can better overcome psychological obstacles. Of course, you should be fully prepared before practicing.

Whether practicing front somersault or back somersault, there are four key problems. First, you should have a good balance; Second, you should have enough abdominal muscles (you can beat carp, which means your abdominal muscles are enough), and abdominal muscles are very important; Third, you should have enough waist strength; Fourth, you should have good flexibility. Only by having these four points at the same time can we practice forward somersault and back somersault well, and we must pay attention to the practice before and after.

First turn from tumbling to tilting, then forward handspring, then forward somersault. Run-up should be decided according to the actual situation. Concentrate and react quickly after the flight.

If you want to stand upside down in situ, spread a cushion with moderate hardness on the ground half a meter (or 30 cm) away from the wall, stand upside down at three points (hands and head on the ground), and then form a two-point handstand (hands on the ground) under the force of upper limbs, and adjust the balance in the air by swinging your legs back and forth and stretching your waist and abdomen. With long practice, you can do it.

Correct essentials and common error techniques of forehand somersault

Forward handspring and straight forward somersault should be done with the head up, the body should stand out with the head up, and the abdomen should be stretched into an "arch" to form a rebound, so as to connect the back somersault.

1, fast full swing when forehand turns step by step;

2. Push hands quickly and forcefully;

3. Hold your head high, keep your feet straight and your knees straight;

4. Raise your head and hold your chest before your toes touch the ground;

5. Use your body to rebound "strength" and take off with your chest (you can't lift your hips);

6. After taking off, quickly spread your arms, hold your head high and hold your chest, and body form "backs the bow";

7. Continue to look up (it is easy to make a mistake of "falling down" at this time).

8. Raise your head and take off and land for the next somersault.

The forward somersault and straight forward somersault in free exercise should be completed with the head up, and the second half can't be "somersaulted".

Due to the change of rules, forehand empty jumps are more and more. When observing the athletes finish this movement, it is found that some athletes bow their heads (forward somersault) in pursuit of turnover speed when doing back handspring and somersault, which is wrong!

The action of "somersault" is easy to cause the body to contain the chest and destroy the bow rebound of the body. The "somersault" makes athletes feel as if they have accelerated, but in fact their bodies have shrunk back. Because the body's bow rebound is destroyed, he can't connect the back flip more forcefully, so it's wrong to do so.

Forward somersault is completed in four general steps: run-up → swing → take-off → turn → landing.

Before taking off, set the point where you want to take off in front of yourself. Run-up: When approaching the take-off point, lift your legs slightly in advance, take off, make yourself jump forward a little by inertia, bend your knees while landing at the take-off point, and raise your arms quickly. When the arm is thrown down, it will be bounced by the strength accumulated during knee bending, take-off and take-off, and the head will fall off quickly. At this time, your consciousness will always stay in your head, elbow and waist and abdomen. (Pictures: 1, 2, 3, 4, 5, 6,)

Action essentials: the role of the take-off point is to help you prepare for your thoughts and actions before taking off, which is very important for a beginner.

When your head is facing the ground (180 degrees), (Figure 6) consciousness is mainly concentrated in the head, which drives the whole body to turn over; Elbow and conscious forward vibration play an auxiliary role; Keep your legs as close as possible. By this time, you are already in a group. (Figure 7) Rotate around your waist and abdomen. Raise your head and lower your legs; When you finish the above action, the forward somersault will come out, and how to land the next action.

Action essentials: During the action from turning to landing, the waist should be full of strength to keep the ball body, so that the center of gravity will be more stable, which will increase the possibility of the forefoot and toe landing, thus effectively preventing falls and impact injuries. Relaxation of the waist will make the body spread its limbs prematurely during turning over: inertia force will completely pour into the whole sole and even heel, and in severe cases it will cause dislocation. Inertia is one of the necessary conditions for capsizing. Using its own turnover power, you can speed up the turnover and complete the action cleanly. Personally, the turnover power after flight should be a good combination of inertia power and self-power, which is mainly consumed in the process of flight and turnover. The height of take-off determines the quality of the whole action. When you take off, try to find the power of rising straight, the resultant force of your feet and take off boldly and decisively. In addition, with the height, you can ensure that there is enough space to complete the flip after the flight. In any case, it is correct to open the body after a complete 360-degree turn. This is the most common mistake that beginners make when they want to spend their inertia and physical strength on the flip instead of landing before the action is completed. For the sake of safety, it is best to prepare a mat or practice on the lawn.

Practice method:

If you feel that the air control is not good, you can find the feeling on the rings first. (Personal experience) At first, most of the force is supported by your arms, and then you will move your consciousness to your body. Your arm is just a seat belt. When you feel that you have turned over and your arm doesn't have much strength, it means that you can practice on the flat ground without rings. You can also use the feeling on the rings when you fly. You won't succeed at first, just try a few more times. I spent three nights practicing forward somersaults from the rings, and put in about 40 minutes every night, which is about two hours in total. Come on, comrades, this action is not difficult!

The height of take-off determines the quality of the whole movement: strengthening the exercise of lower limbs, supporting with weight and lifting legs are all common exercise methods, and the role of supporting with weight is similar to that of leapfrog. It is recommended to practice weight-bearing support here.