Acrobatic tricks for beginners: options

Acrobatics is considered one of the most difficult sports. To achieve perfection in him is a person of long and painful training. After all, you need to properly prepare your body, acquire the most simple skills for performing complex jumping and strength elements, to protect yourself from possible injuries. If you seriously think about doing this sport, consider the acrobatic tricks for beginners.

Warm up

Before training, you need to warm up your body. The warm-up complex includes standard exercises: head rotation, circular movements with shoulders and brushes, swinging hands (synchronously forward, backward and unevenly). To warm up the muscles of the waist, you can perform rotations, turns and inclinations. And, at last, you can stretch your leg muscles by running on the spot or in a circle, "goose step", side jumps. To complete such a complex follows a calm step. In conclusion, you need to stand on your toes and stretch your arms up. This will help to bring the breath back to normal.

The warm-up makes the muscles of the person more elastic, and the joints move. This helps to easily and without pain perform acrobatic stunts and significantly reduces the risk of injury.

Kulbits

Technique of execution : From the standing position, we squat down. Knees slightly divorced. The palms lie on the floor in front of you. We make an easy push forward, bend the elbows. We make a roll over the head, while the chin stretches to the chest, knees - to the shoulders. In the position on the back tear the palms off the floor and move them to the shins from the outside. Now we take the original position squatting.

The same element can also be executed backwards. In this case, the palms in the starting position will lie before you for the push. We start from the floor, move the palms on the shins, pulling them to the chest. We make a roll on the back. The chin is pressed to the chest. We put the arms for support under the shoulders on the floor, once again repulse and take the starting position.

Kulbit (or somersault) is universal, as it trains the ability to group and forms the basis for performing jump elements. The most difficult acrobatic trick of such - a somersault with one, two and even three turns. In addition, the rolls perfectly stretch the spine.

"Birch"

Familiar with everything since childhood, the element "birch" also refers to a complex of acrobatic tricks for beginners. It is performed from the supine position on the back. The legs are connected, the socks are stretched. Through the grouping of the legs are stretched upward, the hands are a support at the same time. The palms can be kept on the waist for a "half-birch", or slightly higher, under the shoulder blades for a "full birch". The buttocks are tense.

This element is necessary for strengthening the muscles of the neck, arms, back. It is used in paired acrobatics to perform complex joint tricks.

Wheel

Technique : the starting position is the side stand. Hands stretch upward, and legs stand shoulder width apart. Slightly pushing away from the floor, we make a lateral slope. First, put one hand on the floor and raise the opposite leg. Then we reach the floor with the other hand, and the support leg rises into the air. The weight of the body moves to the opposite side. Alternately put your feet on the floor and return to the starting position.

This trick is also called "the sun". It is part of the complex acrobatic basis and is the preparation of other elements (for example, randata, flip flops). The wheel demands from the person of the insignificant physical form. So, even a child can master it.

"Bridge"

Acrobatic tricks for beginners include an element such as a "bridge". Yes, it is not jumping, rather gymnastic. But its periodic implementation and improvement develops flexibility, strengthens the muscles of the hands and feet. This is useful when going to the complex acrobatic tricks: flips back and forth, flasks, etc.

Technique of execution : this element can be made against the wall or with the help of a gymnastic ball. In the first case, you need to stand with your back to the wall at a distance of not more than a meter, feet shoulder width apart. Hands lift up, throw your head back. We touch the walls with our fingers and gradually go down, bending our backs. Once the hands touch the floor, you need to fix this position. The fingers on the floor should be pointed towards the legs. Do not forget about breathing.

Rack on the head and on the hands

In acrobatics, muscle strength, endurance, agility and balance are important. The training of the last quality is aimed at the head and hands. The first option is lightweight. It is performed from the position sitting on the lap. The head and palms on the floor should form an isosceles triangle. After focusing on three points, slowly pull your knees to your chest and, lifting your feet off the floor, straighten your legs up. Now you need to keep balance. After a while, knees bend and lower our feet to the floor.

A handstand is a more complex balance option. It is best to start performing near the wall.

Technique of execution : We put hands on 10-20 cm from the wall. Elbows are straight. We make a swing with one foot, pull up the second. The feet can touch the wall at first, until the hands are used to the weight of their own body. Gradually it is necessary to tear them from the support and learn to balance. The legs can be connected together or divorced. Subsequently, such acrobatic tricks can be performed independently.

Helpful Tips

Before starting to practice, it is necessary to take into account several important points:

• Physical health . People with problems of the cardiovascular system, musculoskeletal system and intracranial pressure perform acrobatic stunts categorically prohibited.
• Place of classes. If classes take place at home, then you need a spacious room, freed from furniture with sharp corners. The ideal place is a sports hall equipped with mats, paths and other projectiles and acrobatic props.
• Clothes should be free, elastic, do not restrain movement. For women fit tops and leggings, for men gymnastic tights.
• The description of the elements sometimes causes difficulty in understanding. If the assistant is absent in the class, you should find visual aids to perform acrobatic stunts correctly and safely (photo of some of them are presented in the article).