Forward and backward flips, which are popularly known as flips, are one of the most popular gymnastic exercises. For the first time we meet them in elementary school, during physical education classes. Flips can be performed from a standing position, as well as from a squat or march. Their main advantage is that they effectively activate the body to work, and also have a positive effect on the spine.
How to prepare for the forward roll?
In order to be able to perform a forward flip properly, it is important to regularly train your arms and abdominal muscles. Stretching exercises may also be helpful here. This is a proven way to master the correct posture. How to learn to do a squat? It’s best to do it under the supervision of a teacher or trainer, who will constantly control your technique and head position. The squat should never be performed by standing on your head. It is also not recommended to pull your head and shoulders back and support yourself with your arms on the ground.
What are the best exercises to prepare for the forward roll? The first step is to master the art of rolling while hunched over. What exactly is this exercise? It is based on gradually touching the ground with successive parts of the body. Rolling can be done in several different configurations. In the case of a forward roll, the version performed in this direction will work best. Exercises involving ramps, such as top-down rolls, may also be helpful here.
Beginners should perform a downward roll with narrow hand support. If you manage to master the correct technique, you can gradually increase the spacing. By performing this exercise regularly, you can master getting what is called the flight phase, during which the legs are straightened during the kickout.
What are the most popular auxiliary exercises when learning the forward roll?
The following exercises are some of the most common assistive exercises: rolling backward from a curled-up sit-up to a supine position, rolling forward and backward in a curled-up sit-up, swinging the shoulders and head forward in a supported squat, and rolling backward and forward from a supported squat to a squat.
The warm-up prior to exercises designed to master the skill of doing a forward roll may include, but is not limited to, bilateral forward and backward arm circles or alternating circles. In addition, you can perform circular head movements to the right and left, as well as forward and backward head bends. You may also find it helpful to do squats, jumping jacks, bends, and trunk twists.
Performing a forward flip step by step
We stand in a slight straddle with our hands raised up. Rest your hands in front of you and set them on the width of your shoulders, so that you do not bend legs in knees and keep straight back. Bend your arms and lean forward, tucking your head between your hands. Roll forward, pushing your feet off the mat and resting on the back of your neck. Finish the exercise in a straight sit with your toes drawn back and your arms raised.
Another variant of this exercise is forward roll from a squat. How does this exercise look like? Perform a squat, squatting on tiptoe in such a way as to sit on your heels. Heels and knees are held together, and hands rest in front of you, so that they are on both sides of the legs, in one line with the shoulders. Bend the elbows, tuck the head between the hands, and straighten the knees. Perform a forward roll. Finally, we stand up from a full squat with our arms raised.
Featured photo: Freepik