The forward roll: technique, training

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2018-03-22 23:10:14

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The Roll is a simple acrobatic element that has been practiced in various industries. A very popular forward roll – learning this activity the children are still in school to improve vestibular sensations, to learn to fall correctly and quickly Orient themselves in space. In sport disciplines such as acrobatics and parkour, rifts are a necessary trick to avoid injury during failed stunts or jumps from a great height. Also the roll may be the initial step in learning more complex acrobatic ligaments. Despite the simplicity of this exercise, not all are able to do a forward roll. Technique it is quite simple, but because you can learn yourself.

forward roll technique

Contraindications

Forward Roll training which will not take much time, you need to practice very carefully. People with back problems or whiplash (or their injuries), it is not recommended to practice this exercise without consulting a doctor. Old injuries may be aggravated during training and therefore treat this situation very seriously.

Also it is not necessary to do more complex flips, not having learned them the classic version.

Roll forward using two hands

After Reading some cautions, you can navigate to detailed information about how to do a forward roll. First we need to prepare a special gym Mat and position it in the most convenient location. You can certainly train and on the street, for example, on the soft grass, pre-clearing her of all kinds of garbage, but it is better to be trained in the safest conditions.

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Remain at the original position in front of the Mat. To do this, bring your feet together, bend their knees slightly and sit down. Then put the hands in front of him, slightly bent at the elbows. They should be placed about shoulder-width apart.

Then tilts his head between the hands, the chin should be firmly pressed to the breast: the denser it rests on the chest, the less the risk of injury. It is important to remember that a correct forward roll is performed without emphasis on the neck, otherwise you can damage the cervical vertebrae. And because the weight is transferred to the scapula.

gymnastics forward roll

The next stage was To do the forward roll. Technique it is that you need to go ahead and ride on floor with shoulder blades so that your thighs were over my head. Hands should be kept in the initial position, and back to left bent. Should not afraid to carry the weight of the body, as a weak impulse will not help to complete the item. The main thing-not to fall to the side, and roll in a straight line, keeping your back in a flexed position.

In the process of bending required to straighten the leg and pull the foot. Bend the knees should be at the very end of the exercise, when lifting feet. Some gymnasts love to perform a somersault, clutching his legs to the stomach. If the first option may not be very comfortable, you can resort to this method.

In the final stage of the climb without hands. To do this, put feet down and straighten legs without touching the Mat with your hands. When lifting the feet, hands raised above the head. Here's how to do a forward roll – nothing complicated.

forward roll jump

Somersault through a handstand

This option flip-flop is more complex and should be performed only after the development of the classic version. This exercise starts with handstands. In the starting position stand with legs hip-width apart and straighten the body. Now you need to stand up and stay in this position for about a second. Next, hands are bent, and the body begins to lean to the ground. Now press your chin to your chest and perform a somersault forward. Ends the element in a standing position with arms extended above the head with hands.

forward roll training

This is a more difficult somersault. Technique needs to be at a high level, otherwise there is a high probability of injury. To avoid injury, it is necessary to Refine separately the two parts of this revolution: a handstand and a somersault. For greater security, insuring desirable partner.

Kick push

Another form of the considered acrobatic element is a forward roll with a push. The starting position is the same as in the case of the classical method. The main difference is that here we do not roll back to the end and back on his feet, and pushes with his hands and throwing his feet forward. The body of inertia is moving the legs that we stand on two legs. End position – front Desk with your arms outstretched.

Before you do roll forward of this plan, it is important to consider that it's harder to push off with hands in the middle of the exercise, or not strong enough exactly to land, and can and does take the body somewhere to the side or forward.

Roll over the shoulder

To accomplish this tumbling, which is often used in the fight, the right leg is placed on the knee, and the left hand is placed on the Mat (the earth). Gliding his hand down on the Mat, the right hand is transferred to the left foot, then you needlean forward and put the arm between your left arm and right leg. Head turn to the left and pressing the chin against the chest. The push comes from the left leg. After that, rolling back his right shoulder to his left buttock. Further, in the sky, the left hand and a severe blow on the Mat hinders the roll.

ravelry a somersault

Somersault dive

This option is a professional, and therefore without proper training to perform it is not recommended. For ease of execution you can imagine that ahead lies a log, which you need to jump. Next, push harder with your legs and putting the hands forward. As soon as your palms touch the ground, elbows bent, chin pressed tightly to his chest, and executed a roll. A somersault forward jump ends in the same way as other variants of this exercise – in front the Desk with outstretched hands. The more you practice this method of execution, the longer distance will tumble. In the future, you can try to jump over actual obstacles, for example, the same log. However, in the initial stages this is not recommended, because insufficient force push, you can end up with your hands or head first into the barrier, causing himself serious injuries.

how to do a forward roll

Helpful tips when performing somersaults

1. During the execution of tumbling, drawing on both hands you need to pay attention to what you need to push with both feet at the same time.

2. When you perform a rolling over the shoulder is necessary to consider the coordination and the direction of movement: from right shoulder to left buttock or Vice versa.

3. Teaches gymnastics, a forward roll is performed based on the quality of the group. The chin is important to remain securely locked away in her chest. This position minimizes the risk of injury or performing an unsuccessful somersault.

4. Many of the collapses to the side at the final stage of the exercise. Here you need as tightly as possible to squeeze the heel to the buttocks, as this will allow the feet to be placed close enough to the body so as not to fall when climbing.

Conclusion

We told you how to do a forward roll. There are many types of this exercise and techniques of its implementation, but the above are the most popular.

how to do a forward roll

Do Not be afraid to learn this simple element, because when the correct technique is performed, the roll is easy enough. In the early stages you can ask someone to accompany you: it will relax you psychologically and give confidence when performing.

If while rolling you experience any discomfort and pain in the neck or spine, you should consult with your doctor if you generally perform a forward roll. Technique and its correct application will help to avoid any kind of damage, but the randomness of the no one is immune. But because the perfect training option will work with a qualified coach.


Article in other languages:

BE: https://www.tostpost.com/be/sport-f-tnes/15745-kulek-naperad-tehn-ka-vykanannya-navuchanne.html

DE: https://www.tostpost.com/de/sport-und-fitness/15753-salto-vorw-rts-technik-training.html

ES: https://www.tostpost.com/es/deporte-y-fitness/15763-la-voltereta-hacia-adelante-la-t-cnica-de-la-ejecuci-n-la-formaci-n-de.html

KK: https://www.tostpost.com/kk/sport-zh-ne-fitnes/15743-kuvyrok-vpered-oryndau-tehnikasy-o-ytu.html

PL: https://www.tostpost.com/pl/sport-i-fitness/15715-salto-do-przodu-technika-nauka.html

PT: https://www.tostpost.com/pt/esportes-e-fitness/15719-flip-flop-para-a-frente-a-t-cnica-de-execu-o-treinamento.html

TR: https://www.tostpost.com/tr/spor-ve-fitness/15750-ama-ileri-teknik-al-ma-e-itim.html

UK: https://www.tostpost.com/uk/sport-ta-f-tnes/15732-perekid-vpered-tehn-ka-vikonannya-navchannya.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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