Before trying to perform a back flip, or in other words, a backflip, we recommend that you start mastering simpler exercises. The technique of somersaults needs to be improved, achieving high-quality and accurate performance of exercises that are similar to movements during a back somersault. Particular attention should be paid to the efforts of the arms that pull the legs to the shoulders and knees and straighten the legs in the shortest possible way after turning over.
Instructions
Step 1
Well-trained ligaments and leg muscles increase your chances of mastering the back flip technique faster. The fact is that during the push and subsequent landing, the legs experience impressive loads. Plus, with trained muscles, you don't have to worry about working them out after a hard, long workout. Cervical and abdominal muscles should also be "pumped up".
Step 2
The easiest way to master a back flip is on a trampoline. You can be wrong, but the trampoline will save you from injury.
Step 3
Understand that there is a risk of injury, although it is not very high, and master general physical fitness. Do not forget to warm up first, because the muscles need to be warmed up before exertion, and not warmed up muscles are easier to damage. Then find a flat area, sandy or made of mats - it doesn't matter. Two safety friends won't hurt either.
Step 4
Spotters stand with their hands clasped at the level of your lower back, and you stand with your back to them. Ready? Jump backward with your arms outstretched. Thus, you will roll over the hands of the belayers and get on your knees. Their job is to make sure that you do not fall headlong and "turn" you if something happens. It will hardly work the first time, so try it, do not hesitate.
Step 5
The technique that you learn with the help of spotters is called a back flask. Try this trick without help if you are confident. Happened? You are on the right track.
Step 6
Repeat the flasks until your muscles remember these movements and get used to them. Each time you will probably notice that you are leaning on your hands weaker and weaker. And when, during the next coup, you do not touch the ground with your hands at all, then you can say with pride - “I did a backflip!”.
