Back flip tutorial for beginners.kreative boy.
How to do a back flip with easy method.
Also known as a back tuck, a somi, or a salto, a back flip is one of the most impressive and easily recognizable skills in gymnastics. With this move, your body makes a 360 degree rotation, beginning in a standing position and landing in a standing position. Whether you're looking to become a gymnast or just want to impress your friends with your cool new skill, you can get the hang of flipping backwards—if you're willing to invest some time and effort.
Preparing for Backflip.
1
Undertake preliminary activities. It may be difficult to just leap into backflip mode, but there are some preliminary tricks you can do to prepare yourself.
• Jump up as high and fast as you can several times in a row. This will help you to get a sense of what you'll need to do with the backflip. You should be jumping vertically, not backwards, and keeping your head faced forward.[1]
• Get rolling: do some drills that get you used to the backward rolling motion. Try rolling backwards off your bed, do backward rolls on the ground, or go into a bridge backwards.
• Do a back handspring with spotters: start with one spotter on your left side and another on your right side. Have each place a hand against your lower back and another under your thigh, then lift you so that your legs are off the ground. Reach your hands above your head while the spotters lean you back so that your hands touch the ground. They should then throw your legs over your head. This will get you used to going backwards and being upside down.
• After doing the initial back handspring with spotters, use your legs to add some push as you flip backwards. Once you’re comfortable with that, keep using your legs but remove your hands (the spotters will still be holding you as you flip over.
2
Ready your body and mind. The human body and brain don’t expect to be upside down, so they may react with fear when you attempt your backflip. This could cause you to startle or attempt to cut the backflip off midway through, which is likely to lead to injury. In order to pave the way for a smooth backflip, you can get your mind and body ready in advance.
• Try a hanging tuck-up: hanging from a bar, tuck your chin slightly downward and bend your knees up toward your head. Then crunch your core and rotate your body as far backward as you can.
• Do some box jumps: leap onto as high a platform as you can, focusing on height, not depth.
• You might also try piling a couple of thin “crash” mats onto a thicker one and then throwing yourself onto them on your back. This will help you to see that what is likely your most common fear—that you will fall on your back during the flip—won’t actually hurt that much.
3
Use the right surface. When you're first learning to do a backflip, you want a surface that will provide some cushioning or is at least soft enough that it doesn’t interfere with your ability to jump.
• A trampoline can work in this situation, provided that you can control your momentum. Or, you might try checking out a professional gym or a school gymnasium for access to gymnastics mats.
• A backflip newbie should absolutely stay away from hard, dangerous surfaces like concrete or blacktop.
4
Find a spotter. Until you have considerable practice under your belt, do not attempt a backflip without the assistance of a spotter, who can help you make it all the way around your flip, maintain good form, and save you from injury.
• Ideally, your spotter will be someone who understands how the backflip works.This could be a gymnastics coach, a trainer at your gym, or someone who has practiced backflips on his/her own.
• If you have access to more than one spotter to help guide you through the flip, you’re more likely to have a safe landing.
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