Acrobatics is considered one of the most complex types sports. Achieving perfection in it costs a person long and painful training. After all, it is necessary to properly prepare your body, acquire the simplest skills to perform complex jumping and power elements, and protect yourself from possible injuries. If you are seriously considering taking up this sport, consider acrobatics for beginners.

Warm up

Before training, you should warm up your body. The warm-up complex includes standard exercises: head rotation, circular movements of the shoulders and hands, arm swings (synchronously forward, backward and at random). To warm up the muscles of the lower back, you can perform rotations, turns and tilts. And finally, you can stretch your leg muscles by running in place or in a circle, goose step, side jumps. Complete such a complex should be a calm step. In conclusion, you need to stand on your toes and stretch your arms up. This will help bring your breathing back to normal.

Warming up makes the muscles of a person more elastic, and the joints are mobile. This helps to easily and painlessly perform acrobatic tricks and significantly reduces the risk of injury.

Somersaults

Execution technique: From a standing position, squat down. The knees are slightly apart. The palms lie on the floor in front of you. We make a slight push forward, bending the elbows. We roll over the head, while the chin stretches to the chest, knees to the shoulders. In the position on the back, we tear off the palms from the floor and move them to the lower legs from the outside. Now we take the starting position on our haunches.

The same element can be performed backwards. In this case, the palms in the starting position will lie in front of you for a push. We push off from the floor, move the palms on the shins, pulling them to the chest. We do a back roll. The chin is pressed to the chest. We put our hands for support under the shoulders on the floor, push off again and take the starting position.

Somersault (or somersault) is universal, as it trains the ability to group and underlies the performance of jumping elements. The most difficult acrobatic trick of these is somersault with one, two and even three turns. In addition, the rolls perfectly knead the spine.

"Birch"

The birch element, familiar to everyone since childhood, also belongs to the complex of acrobatic tricks for beginners. It is performed from a supine position. The legs are connected, the socks are stretched. Through the grouping, the legs are pulled up, while the arms are the support. The palms can be held on the lower back for a “half birch”, or a little higher, under the shoulder blades for a “full birch”. Buttocks are tense.

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

Wheel

Execution technique: Home position is side stand. The arms are stretched up, and the legs are shoulder-width apart. Slightly starting from the floor, we make a side slope. First, put one hand on the floor and raise the opposite leg. Then we stretch to the floor with the other hand, and the supporting leg rises into the air. In this case, 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 "sunshine". It is included in the acrobatic basis complex and is a preparation for other elements (for example, randat, fly somersault). The wheel requires little physical form from a person. So, even a child can master it.

"Bridge"

Acrobatic tricks for beginners include such an element as a "bridge". Yes, it is not jumping, rather gymnastic. But its periodic implementation and improvement develops flexibility, strengthens the muscles of the arms and legs. This will come in handy when transitioning to complex acrobatic stunts: back and forth flips, flasks, etc.

Execution technique: this element can be done 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 no more than a meter, feet shoulder-width apart. Raise your hands up, tilt your head back. We touch the wall with our fingers and gradually lower ourselves down, arching our back. As soon as the hands touch the floor, you need to fix this position. Fingers on the floor should point towards the feet. Don't forget about breathing.

Headstand and handstand

In acrobatics, muscle strength, endurance, agility and balance are important. The hands are also aimed at training of the last quality. The first option is lightweight. It is performed from a kneeling position. The head and palms on the floor should form an isosceles triangle. 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 your balance. After a while, bend your knees and lower your feet to the floor.

It is a more complex balance option. It is best to start doing it near the wall.

Execution technique: We put our hands 10-20 cm from the wall. Elbows are straight. We do a swing with one leg, we pull up the second. Feet can touch the wall for the first time, until the hands get used to the weight of their own body. Gradually, it is necessary to tear them off the support and learn to balance. In this case, the legs can be connected together or spread apart. Subsequently, such acrobatic stunts can be performed independently.

Before starting classes, you need to consider a few important points:

• physical health. People with problems of the cardiovascular system, musculoskeletal system and intracranial pressure are strictly prohibited from performing acrobatic stunts.
• Place of employment. If classes are held at home, then you will need a spacious room, freed from furniture with sharp corners. The ideal place is a gym equipped with mats, tracks and other equipment and acrobatic props.
• clothing should be free, elastic, not restrict movement. Tops and leggings are suitable for women, gymnastic leotards for men.
• Description of elements sometimes makes it hard to understand. If there is no assistant in the classroom, then you should find visual means to correctly and safely perform acrobatic stunts (photos of some of them are presented in the article).

Acrobatic exercises done at home help keep muscles in good shape and improve flexibility. Acrobatics for beginners is a set of exercises, the basis that makes it possible to start learning more complex exercises and tricks. How to learn acrobatics without the help of a coach? Recommendations for self-study acrobatics are given below.

Acrobatics for beginners at home will help develop strength and flexibility.

Acrobatics for beginners at home: a few simple rules

It is believed that the right age to start acrobatics is up to 10 years old, older people are not so plastic. However, coaches say that you can learn acrobatic tricks at any age. The main thing is the mood of a person to achieve the goal and constant training. Remember that classes are held only after a warm-up.

Before each workout you need:

• warm up the muscles
• do stretching exercises;
• develop a sense of balance.

If you do not warm up before classes, then the risk of stretching the muscles and tendons, getting dislocations and fractures increases. Before playing sports, the neck is stretched. For this, circular rotations of the head are performed, a light massage with the hands.

To warm up the hands, the hands are connected into a lock and rotate first clockwise and then against it. To warm up the muscles of the arms and legs, swings with legs, arms, as well as squats are used.

The back muscles also need training. Before training, you need to put your feet together, raise your arms up and stretch. The warm-up is carried out both standing and lying down.

1. For beginners, a static, gentle stretching of the legs is used.
2. That is, during the warm-up, you do not need to make sudden movements - in such an exercise you need to take a certain position and fix it for 5-10 minutes.
3. The warm-up lasts from 15 to 20 minutes, and then the learning of acrobatic exercises begins.

Acrobatics for beginners: video

Before starting acrobatics, you need to make sure that there are no diseases of the musculoskeletal system, upper and lower respiratory tract, as well as diseases of the heart and central nervous system. Even light acrobatic exercises are contraindicated in the detection of such chronic diseases.

List of exercises

List of exercises designed for non-professionals.

Acrobatic exercises are used to improve physical qualities and special skills in physical training. various kinds Armed Forces and military branches. They develop muscles, strengthen ligaments and joints, have a beneficial effect on the respiratory and circulatory organs, contribute to the development of dexterity and coordination of movements, spatial orientation.

With the help of acrobatic exercises, the body's resistance to the effects of adverse factors in the military professional activity of the air force flight personnel, surface ships and submarines, and the Airborne Forces is developed.

Acrobatic exercises are widely used as an aid to mastering complex elements in artistic and rhythmic gymnastics, diving and trampoline, freestyle, ski jumping, figure skating, acrobatic dancing and other sports. They have been successfully shown on sports holidays, in amateur performances, on the evenings of rest.

Acrobatic exercises are divided into acrobatic jumps, pair and group exercises. Acrobatic jumps consist of various somersaults, flips, somersaults; pair exercises (men's, women's and mixed pairs) include stances, supports, balances and choreographic elements; group exercises consist of exercises for women (threes) and for men (fours). Threes and fours are the most difficult group exercises, including a variety of pyramids.

To perform acrobatic exercises in practical classes, gymnastic and foam rubber mats, a carpet platform, synthetic coatings, felt or clean sand, grass areas, sawdust, mowed grass are used. For sports acrobatics and jumping, a special acrobatic track 30 m long and 1.5 m wide is used. The landing zone is 6x4 m. The edges of the track are marked with lines 5–10 cm wide. The same line is drawn along the axis of the track. The height of the track, depending on the design, is 10–25 cm. Acrobatic exercises are performed on a gymnastic carpet (Fig. 66).

Learning and performing acrobatic exercises are carried out in parts and in general by all trainees at the same time (under the account) at the command of the leader. For in-line performance, 2–4 lines are equipped (2–3 gymnastic mats each), and trainees perform exercises one after another with a distance of 5–6 steps.

"Martin". To perform balance, lean forward on one leg, raise the other (take back) above the level of the pelvis, spread your arms up and to the sides, bend.

The sequence of learning: swinging the leg back with support with straight arms at the height of the belt and tilting forward at the gymnastic wall, horse, goat, trampoline; balance with support by the leg - hold for 3-5 seconds.

Rice. 66. Tumbling track and carpet

grouping. Lying on your back, bend your knees, grab your shins with your hands, press your knees to your chest and spread them slightly wider than your chin, heels are connected.

Rack on the shoulder blades. From the emphasis lying on your back, raise your straight legs up, roll onto your shoulder blades and the back of your head, rest your hands on your back, elbows on the floor, keep your torso vertical, even.

The sequence of learning: stand on the shoulder blades in the group; stand on the shoulder blades with the help of under the back and legs.

Roll forward in tuck(Fig. 67). Emphasis crouching; leaning forward, put your hands shoulder-width apart in front of your feet (40–50 cm); transfer the weight of the body to the arms, bending them and tilting the head to the chest; bring the back of the head closer to the mat; push off with your feet and gently roll forward with a round back, crouching all the way (hands in front of the legs). When rolling on your back, tightly group, grabbing your shins with your hands.

Rice. 67. Tuck Forward Roll

The sequence of learning: tight grouping in the supine position; rolls in grouping on the back forward and backward with the transition forward at point-blank range, crouching without support with hands behind.

Jump forward roll(Fig. 68). Half-squat hands back, with a push of the legs and a swing of the arms forward, jump higher up and forward onto the arms, bending the arms and tilting the head to the chest, do a somersault forward at point-blank crouching.

The sequence of learning: putting your hands further forward, - somersault forward from a place; somersault forward with a run-up push of two legs; somersault forward through an obstacle (low stands, goat) with a gradual increase in height (up to 120 cm).

Rice. 68. Jump forward somersault

Headstand(Fig. 69). Emphasis crouching; rest your hands on the mat at shoulder width; straightening the legs and bending the arms, put the head in front of the hands on the upper part of the forehead so that the three points of support make up the vertices of the triangle; raise your legs up to a vertical position; the weight of the body is mainly held on the head; forearms should be perpendicular to the floor and parallel to each other, fingers turned forward and out. Learning sequence: headstand in tuck; headstand with help (support by the hips, back and feet).

Rice. 69. Headstand

Forward roll over handstand(Fig. 70). With a swing of one and a push of the other leg, perform a handstand; without stopping in the stance, smoothly bend your arms, tilt your head to your chest, lean your shoulder blades on the mat and start rolling forward, then group up and complete a somersault.

Rice. 70. Forward roll over handstand

Learning sequence: forward somersaults through a handstand with help (support with both hands by the legs, softening the lowering onto the back).

Handstand(Fig. 97). From the stand on the right leg, the left leg is in front, the hands are at the top with palms forward, taking a step with the left and leaning forward, put your hands shoulder-width apart in one step from the push leg (fingers are apart and slightly bent); shrugging your shoulders forward, push off with your left and swing your right foot up; connecting the legs at the top and moving the shoulders back (to the vertical position of the arms), go into a handstand, stretching up as much as possible; raise your head and look at the floor in front of your fingers; maintain balance with the effort of the hands (in case of loss of balance forward, increase the pressure with the fingers on the support). The handstand can be performed from the stop by crouching with the push of two legs or by force.

The sequence of learning: handstand with feet against the wall (put hands 30–40 cm from the wall); handstand with help (the assistant lifts the trainee up by the legs, pressing his knees on his shoulders; sets his arms and back in a vertical position).

Insure for the legs and back, when self-insurance in case of a fall forward, rearrange one hand forward, turn around, stand on your feet or do a somersault forward.

Side flip(Fig. 72). From the rack on the right leg (left - to the side), leaning to the left, push off with the left foot and, successively leaning on the floor in one line with your hands, roll over sideways through the handstand into the legs apart (when entering the handstand, look in the direction of the fingers hands).

Rice. 72. Side flip

The sequence of learning: with a swing of one and a push with the other - a handstand and a flip to the side with help; coups sideways in a circle with incomplete access to a handstand (the body is somewhat bent); accompanying the trainee from the back with support for the lower back - turning sideways with the help (while keeping the arms crossed, the left over the right).

Roll back(Fig. 73). From the stop, crouching down to sit down and roll back, grab the legs near the knee joints with your hands, jerk to increase the rotation; when the shoulder blades and the back of the head come into contact with the mat, quickly put your hands behind your shoulders and, unbending them, facilitate turning over your head. When performing a somersault, do not tilt your head back. Particular attention should be paid to the timely setting of hands behind the shoulders (behind the head) in order to reduce the load on the neck.

Rice. 73. Somersault back

The sequence of learning: from an emphasis lying on your back in a tight group after 2-3 rolls - a somersault back; somersault back on an inclined plane.

Flip forward(Fig. 74). With a run, make a jump on the right leg while raising the bent left leg and arms forward and upward; leaning forward, put your left foot, and then your hands on the floor; with an active swing of the right back-up and a push of the left, make a sweeping movement with the legs through the handstand, connect the legs and, vigorously pushing off with the hands, roll over bending forward; standing up, move the pelvis forward, tilt the head back, arms up.

The sequence of learning: mastering the jump, which is performed on one leg, the other, bent, rises up, hands also rise up (walset); a swing of one and a push of the other - a quick transfer to a handstand with legs resting on a gymnastic mat suspended on a wall; forward flip with the help of or into the foam pit (at the same time, the trainer, standing on his right knee with right side, at the moment of leaning on the hands, grabs the trainee's right hand above the elbow with one hand, puts the other on the back); with an energetic and strong push under the back to help complete the exercise.

Rice. 74. Flip forward with a running start

Flip forward with turn. With a run, make a jump and, bending over, put your left foot one step forward; pushing off with the left foot, alternately put on the floor first the left hand to the toe of the left foot with the fingers to the left, then quickly the right hand with the hand turned left-back (the right hand is placed behind the left hand, the right foot with a strong swing contributes to the stand). Relying on the right hand ends the transition to a handstand and a turn around (legs in the rack are connected). Further, bending, legs quickly lower down, push off with your hands and go to a standing position.

Learning sequence: flip to the side; from a handstand - a jump from hands to feet, followed by a jump (it is recommended to perform from a hill); turning over with the help of a hand belt (lounge) or into a foam pit.

The nature of the execution of the coup depends on the subsequent exercise. If a back flip is performed after a flip, then the flip should be with a landing on the toes and with a high jump up; if the next is a back flip, then a flip with a turn is done without jumping on a full foot, the legs become closer to the hands.

Shoulder stand in pairs. The lower one lies on his back with bent legs, feet apart slightly wider than the knees, arms extended forward with palms up; the second, putting one leg forward, grabs his knees and puts his shoulders on the partner’s hands, then, with a push of one and a swing of the other leg, he performs a shoulder stand. The arms of the lower and upper are straight.

The sequence of learning: the exercise is performed with the help, the department is divided into triplets, the first lies on his back, the second puts his shoulders on the partner’s hands, the third is on the side, the second on command performs a stand, the third helps; then the trainees sequentially change roles (the second lies down, the third performs the rack, the first helps, etc.).

Back roll with help in pairs(Fig. 75). Stand in pairs with their backs to each other; take the first number by the hands (at the top by the wrist joint) of the second; the first one does a semi-squat and leans forward (do not press on the partner’s hands, but only hold); the second, bending back, raises his legs; the first, straightening his legs and leaning forward, raises his back, making it easier for the second to roll over his back; at the end of the somersault, the first one straightens up and, raising his arms up, helps the second to land softly. When landing, do not let go of your hand. To repeat the exercise, turn to the starting position without releasing your hands.

Rice. 75. Roll back with help

The sequence of learning: the department is divided into triplets; two perform the exercise, the third helps and insures.

flip back(Fig. 76). From the leg stand together, half-crouching, take your hands back, torso and head slightly tilt forward; sinking back (as if sitting on a chair), vigorously straighten your legs, wave your arms strongly forward-up-back and sharply tilt your torso and head back; then, giving the stomach and pelvis up, bend over and, continuing to move back, put your hands on the floor; passing through a handstand, bend sharply, push off with your hands, lower your legs to the floor, stand up with your hands up (make a kurbet).

Rice. 76. Flip back

The sequence of learning: squatting with the movement of the body back and sitting on the knee of the belayer's forward leg; jump from hand to foot (kurbet); from a semi-squat, arms back - energetic straightening of the legs with a wave of the arms up and back and tilting the torso back (the exercise is performed with insurance, standing behind, with one hand behind the neck, the other behind the back); flip back with the help of a hand belt (belayers stand on both sides of the trainee and a little behind, holding the ropes, while one hand is near the belt). As you master the exercise, switch to help and insurance without a hand belt, in this case, stand on the side and support the performer with both hands under the lower back. At the moment of turning over with a hand push from the bottom up and back, help complete the exercise.

Somersault forward with a run(Fig. 77). From a strong take-off, push with two legs to make a jump, reinforcing it with a wave of the arms forward and upward; not reaching the top point of the jump, vigorously grouping and pulling the shoulders to the legs, start rotating forward; hands at this time with arcs forward and down capture the shins near the ankle joints. The rotation of the body is carried out due to the active movement of the arms and head forward, lifting the pelvis up and tilting the torso forward. Finishing the rotation (in the head-up position), sharply straighten the legs forward and down and land.

Rice. 77. Front somersault running

The sequence of learning: with a run, a jump up in a tuck and at a pace a somersault forward through a hill of mats with a gradual increase in height; without touching the obstacle with hands and back - somersault through the elevation; somersault forward into the foam pit; somersault with a running push from the gymnastic bridge.

Insure from the side and a little in front of the place of the push, and in case of incorrect execution, grab your hand under the neck and back, help perform somersaults and prevent a fall on your back or head.

Forward somersault from springboard. After a strong push and flying forward and upward with arms extended upward, group, bending the legs at the knee joints and tilting the head to the legs spread at the knees; then start rotating forward, grabbing the shins with your hands and holding the grouping for as long as possible; then, in a position with your back to the floor, quickly ungroup, directing your legs forward and down, and land.

Learning sequence: jump up in tuck; somersault forward into the foam pit; front somersault with help and insurance.

Standing on the side of the springboard, with one hand under the back, with the other behind the shoulder or neck, help the trainee complete the exercise. Belay can also be provided with a suspension or hand belt.

Back somersault(Fig. 78). Half-crouching and tilting the body slightly forward, take your hands back, with a sharp, strong push of the legs and an energetic wave of the arms up in front of you, make a jump up; after a push, quickly pull the legs to the chest (group), grabbing the legs approximately in the middle of the lower leg; the head is tilted back, contributing to the rotation of the body. Finishing the rotation, straighten your arms - up and land.

Rice. 78. Back somersault

Learning sequence: jump up from a place with support under the back and grouping; somersault back from elevation down; back somersault using a hand belt; somersault from a small elevation into a foam pit.

Belay from the side and, putting one hand on the belt, the other under the thigh from behind, with a push, help to jump up and roll over until landing.

Acrobatic exercises

Name of the exercise

Execution technique

Picture

rifts

Preparatory exercise.

1. Grouping while sitting. From a sitting position on the mat, bend your legs (feet on the floor, knees slightly apart), grab the middle of the lower leg with your hands and press your legs firmly to your chest, lowering your head to your knees and pressing your hands to your body (Fig. 1.).

2. Grouping lying on your back. From a supine position, bend your legs, grab your shins with your hands, pull your legs up to your chest, tilt your head forward (Fig. 2.).

3. Grouping in a squat. In the squat position, grab the middle of the shins with your hands, pull your legs to your chest, tilt your head to your knees and press your elbows to your body; sit on the whole foot.

roll - rotary motion bodies with successive touching of the support without turning over the head.

Start by rolling to the right (left), back and forth in a tuck and arching.

forward rolls

From a kneeling position, bend your arms forward or remove them behind your back. Strongly bending in the lumbar and chest (tilt your head back), roll forward onto your chest, touching the floor with your hips and stomach.

Mistakes.

Bending in the hip joints, tilting the head forward.

roll back

1. Starting position.

Emphasis crouching, emphasis sitting, sitting.

Execution.

Roll back into a rack on the shoulder blades.

2. Starting position.

Headstand, forearm stand, handstand.

Execution.

By touching the floor with the chest and hips, roll to point-blank lying, point-blank kneeling.

Rolls to the side

1. Starting position.

Lying on your chest with your arms up.

Execution.

Roll onto your right side, onto your back, onto your chest.

These rolls are also performed from a kneeling position in a tuck.

2. Starting position.

Emphasis, crouching legs apart, lean with your hands in front of your feet ½ step (back horizontally in relation to the floor).

Execution.

Bending the arm and leg of the same name and lying on your side, roll onto your back, and then onto the other side to the starting position.

3. Roll to the right in length.

Starting position.

Lunge to the right to take a wide grouping.

Execution.

Lie on your right side, roll onto your back, and then onto your left side and stand in a leg stand apart.

4. Roll with a turn.

Sit legs apart (wider) to take hands on the legs outside under the knees.

Execution.

Lying on your left side, roll onto your back, onto the other side and sit down, taking the starting position, but facing the other way.

Bridges

Bridge - a steep deflection back based on the soles of the feet.

Execution.

1. From a supine position, put bent legs apart, lean your hands behind your shoulders (fingers to shoulders). Leaning on the legs and arms, rising, bend, head back.

2. From the leg stand apart, raise your arms up and, leaning back, giving the pelvis forward, perform a bridge.

At the beginning of training, when bending back, the legs can be kept apart, in the future they should be placed as close as possible to one another. The weight of the body is distributed on the legs (before the hands touch the floor). Bridges are best performed in special clothes for acrobatics, which can be purchased at an online sportswear store in Ukraine or your country.

3. After completing the bridge, transfer the weight of the body to the legs, move the pelvis forward, push off with your hands and stand up.

4. One arm bridge. In the bridge position (on both hands), transfer the weight of the body to one hand, raise the other forward.

5. From the construction of the legs apart, raise the right (left) hand up, the left (right) forward. Leaning back (head back), giving the pelvis forward, perform a bridge on one hand.

6. Bridge on one leg. After completing the bridge, transfer the weight of the body to the arms and one leg, straighten the other or raise the bent one.

7. Bridge with one leg. Standing on one leg, bend the other forward, pushing the pelvis forward, lean back, perform a bridge (on one leg) relying on both hands.

8. Bridge on one arm and leg. In the bridge position, raise opposite arms and legs. In the bridge position, raise the arm and leg of the same name.

9. Bridge resting on the forearms. In the bridge position, transfer the weight of the body to your legs, lower yourself onto your forearms.

10. Knee bridge. From a kneeling position, hands up, leaning back, lower into the bridge.

11. From the bridge, bending your knees, go to the bridge on your knees.

12. Bridge over the handstand. From the stop, crouching on the left leg, the right one behind on the toe (hands lean in front of the left leg half a step), with a swing of the right and a push with the left foot through the handstand, giving the shoulders back (head back), lower the legs down (into the bridge).

13. The same, push with two legs.

14. From the bridge, turn back over the rack. Transfer the weight of the body to your feet and immediately transfer it to your hands, take your shoulders and head back, push off with your feet and stand up through a handstand. You can perform a push with two legs and a swing with one and a push with the other.

15. Bridge twist. From the stop, crouching, lean on your hands at a distance of a step from your feet. Transferring the weight to the left arm and left leg, take the right leg back and to the right, turn the pelvis to the right, bending, twist on the left arm, raise the right arm from the floor back, turning the shoulders to the right, perform the bridge. From the bridge, transferring the weight to the right hand, releasing the left and turning the shoulders to the right, raise the left leg and come to the starting position.

16. Bridge with support on one hand with a turn. After completing the bridge, transfer the weight to the right hand, release the left, turn the shoulders to the right, left hand to the side.

Fold the legs apart

Starting position.

Sit legs apart wider.

Execution.

1. Head touch the floor without bending your legs.

2. Touch the floor with your chest or shoulders without bending your legs.

3. Touch the floor with your stomach without bending your legs. 10 Seconds.

Equilibrium "swallow"

Balance is a static position in which the performer stands on one leg.

Execution.

The body is tilted forward in a bent position, the free leg is raised not lower than shoulder level.

Twine

Twine - the position of the body, in which the legs apart in opposite directions are on the same line, and the inner lines of the hips form an angle of 180 degrees.

Twine types:

1. Transverse - the most difficult, the legs are spread apart;

2. Longitudinal: left-sided - left leg in front, right leg - behind the body; right-sided - vice versa;

3. Sagging - the angle of the inner thighs slightly exceeds 180˚.

4. Sagging twine can be both longitudinal and transverse;

5. vertical transverse or longitudinal twine - performing a standard twine while standing on one leg.

somersaults

Preparatory exercise.

Rolls to the right (left), back and forth in tuck and arched.

Somersault (somersault) forward

Somersault - from the stop, crouching with a push of the legs with the support of the back of the head and neck, roll in the group to the stop, crouching.

Varieties: in a sitting position with legs bent, in a sitting position, in a sitting position, legs apart, on one leg, in a stand on the shoulder blades.

Starting position.

Standing, legs together, toes slightly turned.

Execution.

The student does a deep squat, puts his hands on the floor in front of him shoulder-width apart, fingers forward. Then, straightening his legs and pushing off, he transfers the weight of the body to his hands; the arms are bent at the elbows, the chin falls on the chest, the head passes between the arms. Moving onto his back (with a tight and wide grouping), he rolls forward, grabs his legs just below the knees with his hands, pulls them towards him and gets up, taking his original position.

Somersault (somersault) back

Starting position.

Standing, heels together, toes slightly turned.

Execution.

The student does a deep squat, puts his hands on the floor in front of him, with a simultaneous push of his arms and legs falls back and, grouping, rolls along his rounded back. At the moment of touching the floor with the neck, releasing the legs, puts his hands on the floor behind his shoulders, transferring the weight of the body to his hands. Pushing off the floor with his hands, he gets up, taking his original position.

Somersault forward in summer (cascade in length from a place)

Starting position.

Standing, feet together.

Execution.

The student slightly bends his knees and tilts the body forward, moving his hands back; then abruptly throws them forward, at the same time pushing off with his feet, and straightens up, making a jump forward. When the hands touch the floor, the student bends them at the hands, bends the head and makes a somersault forward (see description above). The longer the flight, the better

Somersault forward in the summer with a running start (cascade in length with a running start)

Execution.

Taking a run, the student pushes off with his feet, makes a forward long jump with arms outstretched forward, followed by a forward somersault (see description above).

Complicated cascades:

Through a partner kneeling in a bent position, sideways towards the performer.

The same, through several partners.

Racks

Racks - a static vertical position in which the performer is upside down: on the shoulder blades, head, forearms, hands.

Technically correct performance is characterized by the accuracy of taking a given posture (stand-up) and the strength of its fixation for at least 3 seconds.

Rack on the shoulder blades "birch"

Execution.

Crouching from the stop, holding the middle of the lower leg with your hands, roll back. At the end of the roll, touching the floor with the shoulder blades, rest your hands on the lower back and straighten your legs, perform a stand on the shoulder blades. The torso should be straight, the elbows should not be wide apart.

1. I. P. - stand on the shoulder blades. Bend your legs, straighten.

2. I.P. - the same as exercise. 1. Cross movements of the legs in the lateral plane.

Z. The same as ex. 2, but cross movements in the facial plane.

4. I.P. - stand on the shoulder blades. Bend your knees and touch the floor behind your head, in and. P.

5. I. p. - stand on the shoulder blades. Toes touch the floor behind the head, in and. P.

6. I.P. - stand on the shoulder blades. Turn the torso and legs to the left; the same - to the right.

7. I.P. - stand on the shoulder blades, legs apart wider. Touch the toes of the divorced legs to the floor to the right and left of the head, in and. P.

8. I.P. - stand on the shoulder blades. With the toes of both feet touch the floor on the left, in and. P.; the same, but on the right, in i. P.

9. I. P. - stand on the shoulder blades. Bend your legs and rest your palms on the floor, fingers to the shoulder blades at the shoulders, in the ip.

10. I., P. - stand on the shoulder blades. Bend your legs, rest your knees on the floor behind your head, rest your palms on the floor, fingers to the shoulder blades at the shoulders, straightening your arms, roll back over your head or shoulder point-blank, crouching on your knees, roll forward into a supine position, legs forward.

11. I. P. - stand on the shoulder blades. With the toe of the right (left) straight leg, touch the floor behind the head away, bend it and lean on the knee, tilt the head to the left (right) shoulder, roll over the right (left) shoulder point-blank on the right knee, left leg back, roll forward into a standing position on shoulder blades.

Three point stand

(headstand with hands on)

Headstand - the body is straight with support on the arms and head.

The three-point stand is, firstly, an independent exercise and, secondly, serves preparatory exercise handstand and headstand.

Execution.

The student does a deep squat, puts his hands on the floor in front of him shoulder-width apart, stands on his head, on the parietal part (the head is slightly in front of the hands); thus, the hands of the needle, as it were, form a triangle. With a light push of the foot, it is sent up to the rack. Straight back and outstretched legs form a straight line (stand)

Handstand with one leg push

Handstand - the body is straight with support on the hands.

Execution.

The student puts his right foot one step forward, leans the body forward and puts straight arms on the floor shoulder-width apart (hands look forward). With a push of the right leg and a simultaneous swing of the left leg from the bottom up, the student goes into a handstand, connecting the legs together.

Need to pay Special attention on the correct setting of the shoulders, i.e. when pushing and swinging the legs, the student must maintain the originally set position of the shoulders.

The stance should be strictly straight: the shoulders are off, the back is straight, the socks are extended. The rack is fixed due to the emphasis with the fingers, the correct position of the shoulders and the strictly vertical position of the body.

Note. In the handstand, it is not allowed to find balance by arching the back, lowering the legs, bending the arms and lowering the chest.

Handstand with push with two legs

Execution.

The student squats, tilts the body forward, puts straight arms in front of him on the floor shoulder-width apart, then, pushing off with his feet, without moving his shoulders from the originally established (correct) position, raises his back to a vertical position with legs bent at the knees and pulled up to the chest (in grouping), after which he sharply straightens his legs in a rack. The rack position is the same as in the previous exercise.

Coups

Side flip (wheel)

Starting position.

The student becomes sideways to the direction of movement (in this case he performs the wheel to the left); legs apart slightly more than shoulder width apart, arms raised and extended upwards also at a distance slightly wider than shoulders, palms forward.

Execution.

By tilting the body and arms to the right, the student simultaneously lifts the left leg up, making a swing, then puts the left leg on the ground, simultaneously transferring the center of gravity to it from the right leg. With a wave of his arms and a sharp bending of the body from right to left, he puts his left straight arm on the floor on the line of his left leg. Touching the ground with his left hand, he pushes off the ground with his left foot and swings his right straight leg from bottom to top, then puts his right hand on the line of his left shoulder-width apart and transfers the center of gravity from his left hand to his right through a stoic on his hands. Touching the ground with his right hand, the student pushes off the floor with his left hand; with a push of the right hand, bending the body, he stands on the ground first with his right and then with his left foot and assumes his original position.

Note. This exercise, as it were, imitates the rotation of the spokes of the wheel. You should pay attention to the body, which should be straight, without deflection in the lower back. The arms are always straight, the legs too.

Lifting from the back with a kip (fly jump)

Starting position.

The student sits on the floor, straight and joined legs are extended in front of him, socks are also extended, hands are near the knees.

Execution.

Leaning the body back to the “lying on the shoulder blades” position, the student simultaneously raises straight legs up through himself, almost touching the floor with his toes behind his head, and puts his hands behind his shoulders. With a sharp swing of the legs from the bottom up forward and resting the shoulder blades on the ground, the student lifts the body off the ground; at the moment of separation, he pushes off with his hands, separates his legs to the sides, bending them at the knees, puts them under him and straightens up.

This exercise is described with the arrival on the legs bent at the knees as a preparatory exercise for the same exercise with the arrival on the straight legs, which is considered to be a complete exercise. In this variant, the legs do not diverge at the moment of the swing, but through the deflection in the lower back they are placed straight on the ground, and the student stands on his feet with his arms raised above his head and his head thrown back. .

The described rise from the back with a kip is the simplest in execution. Complicated versions of the same exercise are:

Kick-up from the back with hands on knees without taking hands off knees.

Lifting with a kip from the back through the front somersault without taking the hands off the knees.

Kicking up from the back with arms crossed on the chest.

Lifting with a kip from a rack on the hands, bending the arms, bending the head, lowering onto the shoulder blades.

Flip forward with support on the hands and on the head (kopfsprung)

Starting position.

The student does a deep squat, puts his hands in front of him on the floor shoulder-width apart, puts his head on the floor on his forehead in front of his hands.

Execution.

The student tilts the body forward, straightens the legs without lifting them off the floor. At the moment of loss of balance, he makes a sharp swing with straight legs from the bottom up, pushes his hands off the floor, then separates his legs to the sides, bending them at the knees, puts them under him and straightens up. This exercise is first learned in a bent leg position as described above, to then be performed in a straight leg position (see Kip Raise).

After mastering this exercise, you should proceed to perform several (three or four) flips one after another, i.e. at a pace (with the exception of the last flip, which must be performed with the arrival on straight legs, all previous ones are performed with the arrival on bent legs) .

For faster assimilation, the exercise is learned with the help of a manual lounge.

Kopfsprung is also performed without support by hands (this will be described later).

walset

Walset has no independent meaning. It is necessary when performing various acrobatic jumps, as it gives the acrobat's body inertia, direction and enhances the push from the ground. .

Execution.

Standing on the right leg, the student slightly raises the left leg in front of him and slightly bends it at the knee. Having jumped on his right leg, he slightly tilts the body forward and transfers the center of gravity from the right leg to the left leg that is slightly bent at the knee. With the arrival on the left leg, he pushes it off the ground, simultaneously swinging upwards with a straight right leg.

Walset happens both from a place and from a run.

Note.

Walset can be performed from the left foot, as described above, and from the right, but it is recommended to do it from the left foot.

Flip forward with support on straight arms (Fordersprung)

Execution.

With a short run, the student makes a walset with his left foot; bending the body forward, puts straight arms in front of him on the floor shoulder-width apart, keeping his head straight; then he pushes off with his left foot and makes a sharp swing from the bottom up with his right foot; through a handstand, pushing off with straight arms from the ground, bending at the waist, the student comes on straight legs to the ground with arms raised and with his head thrown back. At the moment the body passes through the handstand, the left leg joins the right and both legs straighten.

A more complicated version of this exercise is a forward flip relying on straight arms (fordersprung) from a run and from a jump. In this case, the student makes a small run, slightly jumps on two legs and brings his hands out in front of him; tilting the body down forward, makes a sharp wave of the arms from top to bottom. Pushing off the floor with his feet, the student through a stand on straight arms comes to the floor on straight legs with arms raised up, with his head thrown back.

Both exercises for the fastest development and protection are learned with the help of a manual lounge.

Curvet

Courbet consists of two parts (semi-courbets). The first part is the transition from feet to hands; the second part is the transition from hands to feet. The second part - the transition from hands to feet - should be studied first, since it is less difficult and, in addition, is an integral element in some other acrobatic exercises.

The second part of the kurbet.

Execution.

With a push, the student becomes a handstand. Having marked the stance on the hands, he slightly lowers the entire stance (i.e., the body with legs), as if intending to get off it to the floor. Then, slightly bending the body in the lower back and at the same time bending the legs at the knees, he sharply straightens his legs, at the same time pushes himself off the floor with his straight arms and, slightly bending the body, stands on his feet with his hands raised up.

Note. Special attention should be paid to learning this exercise. .

The first part of the curbet.

Starting position.

Standing, arms freely, without tension, lowered at the seams, legs slightly apart, feet parallel.

Execution.

The student does a small squat, while simultaneously extending his hands in front of him, slightly lifting his heels off the floor. With a free swing of relaxed hands from top to bottom for himself, at the same time sharply tilting the body down, with a sharp push of both legs, the student puts his straight arms on the floor and goes into a handstand.

Notes.

1. Pay attention to the wave of the hands (for oneself), when the hands, when the body is tilted down, rise as high as possible and, when pushed with sweat, must stretch the body behind them into the rack.

2. Hands on the floor must be put in place of the original position of the legs.

Having gone to the handstand, the student performs the second part of the kurbet, described above. When connecting both parts in one movement, a complete kurbet is obtained. Full kurbet is an independent exercise and is usually performed at a pace, that is, several times in a row.

rondad

To perform acrobatic jumps with a run, in addition to the front somersault, it is necessary to be able to do the so-called rondade, with the help of which the inertia obtained from the run makes it easier for the body to take off to perform somersaults and contributes to the acquisition of speed (sharpness) when performing backward movements in length (for example, flick- flask).

Execution.

With a running start, making a walset from the left foot, the student tilts the body and arms down while simultaneously extending straight arms in front of him. Putting his hands on the ground (first left, then right) with his hands turned to the left, the student with a push of his left foot and a wave of his right goes into a handstand; moreover, the left hand becomes on the line of the right leg, and the right hand is slightly moved to the left and placed on the line of the left leg. Hands are placed shoulder width apart. With the exit to the rack on the hands, the left leg joins the right and the body turns 180 °. (The swing of the right hand, when the student places it on the ground, should facilitate the rotation of the body, performed by the movement of the shoulders.) After the rotation, the student performs the second part of the kurbet and stands with straight legs on the floor with arms raised up.

Note.

Putting his feet on the ground (the second part of the kurbet), in contrast to the above-described kurbet, the student should not bend them at the knees.

Arabic wheel

1. Arab wheel with place in length

Starting position. standing.

Execution.

The student slightly raises his left leg, slightly bent at the knee, and at the same time extends straight arms in front of him with palms inward, and the left hand is slightly lower than the horizontal position, and the right hand is slightly higher (slightly above the head), the distance between the palms is slightly more than the width of the shoulders.

The student puts the left leg slightly bent at the knee on the floor, bends the body down, at the same time makes a strong swing of the right leg from the bottom up and puts the left hand in front of the left leg on the same line with it. Then, pushing off with his left foot, he puts his right hand in front of his left on the line of his right foot and transfers the center of gravity from his left hand to his right. The left hand comes off the floor, and the student, bending in the lower back, pushing with the right hand, comes to the floor, first on the right, and then on the left leg, which is placed in front of the right; arms raised up, head thrown back.

The exercise is learned on the lounge.

Note.

When performing this exercise, the head should be tilted back during the deflection in the lower back.

After mastering the Arabic wheel from a place in length, you should move on to training several wheels in length one after another, that is, at a pace. Putting the right foot on the floor after the execution of the first wheel, the student puts his left foot on the floor slightly bent at the knee to facilitate the execution of the next Arabic wheel.

2. Arabic wheel in place

Starting position. standing.

Execution.

The student raises his left leg and right arm in front of him, takes a big step back with his left leg (without tilting the body), transferring the center of gravity from the right leg to the left, slightly bent at the knee. The right leg, coming off the floor, remains in front. The student makes a strong swing with his right hand and leg back from the bottom up, and with his right hand describes a circular motion from the bottom up back. With a wave of the leg and arm, the student tilts the body down and places the left hand with the brush inward on the floor in front of the left foot on the same line with it. Then he puts his right hand on the floor, also with the brush inward on the line of the right leg; moreover, he puts his right hand closer than his left. With the arrival of the right hand on the floor, the left hand comes off, the student, strongly bent in the lower back, pushing with his right hand, comes to the floor on his right foot. He carries the left, “lagging” leg behind the right leg one step back, at the same time tilting the straight body back and transferring the center of gravity to the left leg. Left hand the student holds in front of him, the right one behind his head.

3. Arabic wheel with a jump and a run

Execution.

Having made a walset from a small run, the student jumps up, pushing off with his left foot, slightly raising his shoulders, throwing back his elbows and pressing his hands to his chest. Thanks to the swinging movement of the right leg from the bottom up, followed by a push, and a sharp jerk with the chest down, the student goes into a head down stance. Tearing his hands from his chest, the student places his straightened arms on the floor in the same way as they are placed when performing the Arabic wheel in length, only not one after the other, but simultaneously. With the help of the received inertia from a swing of the leg and a jerk of the chest, bending in the lower back, the student comes to his feet.

The exercise is learned on the lounge.

Note.

There is another variety of the Arabic wheel - the Arabic wheel from the rondad. It will be described below.

Flip back with support on hands (flick-flyak)

1. Flick-flask from a place in length

Starting position.

Standing, the legs are slightly apart, the feet are parallel, the back is straight, the straight, relaxed arms are lowered but at the seams, the palms are directed back.

Execution.

The student does a shallow squat, simultaneously tilting the straight body back and moving the arms back. At the moment of loss of balance, the student makes a strong wave of his hands from the bottom up over his head back. When the hands in their movement reach the head, the head, together with the hands, leans back. With a wave of the arms, the legs, straightening, are repelled from the floor and connected, the body bends in the lower back, and the student comes to straight arms on the floor (hands shoulder-width apart).

With the arrival of the hands on the floor, the body continues the rotational movement by inertia, obtained from the swing of the hands and from the push with the legs, as if forming an arc.

Pushing off with straight arms from the floor, the student stands on his feet with his hands raised up.

The movement, starting from the moment the hands come to the floor, is the execution of the second part of the kurbet described above.

Notes.

When training this exercise (must be learned on the lounge), you should pay special attention to the mistakes that can occur and which must be avoided.

1. Flick-flak can be performed from a jump, i.e. when it is too high, which causes a jump to the hands. This happens because the student takes the body back a little, goes on toes, bending his knees forward, and prematurely swings his arms.

2. The flick flask may be under-twisted, making it difficult for the student to get back on their feet. This happens because the wave of the arms is not sharp enough and the head begins to recline before the arms. Hands are placed on the floor incorrectly (i.e. not immediately vertically, but with the shoulders tilted forward, which is reflected in the hands and can lead to sprains.

3. Pay attention to the arrival on the hands. Hands should be placed vertically, shoulders should be turned off. If the head leans back earlier than the hands that “caught up” with it during the swing, then when the hands are placed on the floor, the shoulders come forward, the chest falls, the body bends strongly and the kurbet will not be performed.

2. Rondad - flick-flak

Having mastered the flick-flak from a place, you should move on to learning the flick-flac from the rondad (with a running start) and the flick-flac to the pace.

Execution. Having made a rondade with a run and placing his legs as close as possible to his hands from the kurbet (to avoid pushing his knees forward and switching to socks, which will result in a flick-flak from a jump), the student with straight arms from the floor makes a strong swing upwards backwards, tilting back the straight body, then pushes off with his feet and makes a flick-flak.

3. Flick-flak in tempo

To perform several flick-flaks in a row (two at first), it is necessary that the student, upon coming to the floor after the first flick-flak, be pulled back, i.e., that the first flick-flak should give the necessary inertia to perform the next flick-flak. (If this inertia is absent, then the flick-flak tempo will weaken, i.e. it will be performed separately through the tempo with an interval.) Therefore, you need to push off with your legs more strongly so that the flick-flak is slightly twisted, the curbet is performed easily and the legs are placed close to the hands.

Other varieties of flick-flak will be described in the following chapters, since they, according to the difficulty of execution, relate to individual, rarely performed jumps, and a student who studies the exercises in sequential order should do them in this moment do not do it.

somersault

Back tucked somersault

The back somersault is a complex acrobatic jump. To master somersaults, a long systematic training is required under the supervision of a teacher. To start learning the back somersault from a place, you need to learn the correct pace of moving away from the ground. Learning the tempo for the back somersault is in progress in the following way.

Starting position.

Standing, legs slightly apart, feet parallel, back straight, relaxed arms, slightly bent at the elbows, lowered at the seams, elbows laid back.

Execution.

Slightly bending the legs at the knees, with a short push (almost from straight legs) with the toes off the floor (without rising in any case before this on the toes), the student jumps up. When pushing from the floor, he crouches, slightly pulling his elbows back, raising his shoulders (shoulder movement resembles a shrug in surprise). Taking off from the ground, the student throws his hands from the bottom up in front of him to enhance the take-off. Taking off, he spreads his arms from top to side down, picks up his bent legs (near the knees) and pulls his knees to his chest (groups), then he dissolves the grouping (i.e., releases his legs and straightens them), raises his arms up again and stands on the ground with hands up.

Special attention must be paid to tucking: you need to pull your knees to your chest, but not your chest to your knees. The body must never lean forward.

Only by well learning the pace of retreat to the back somersault, you can acquire the necessary sharpness in this movement and begin training the back somersault.

If in the previous exercises the manual lunge was intended mainly for faster mastering of these exercises, then, starting from the back somersault, the purpose of the lunge is to belay the practitioner, and the lunge is not removed until the exercise is fully mastered, after which the exercise is performed with the insurer, and only then by the decision of the teacher, the student is allowed to perform this or that exercise independently.

Back somersault from a place

Starting position and jump are the same as in the above tempo.

Execution.

The student jumps up, slightly tilting the body back, groups up, throws his head back, which causes the body to acquire a rotational movement, makes a flip in the air (i.e. somersault) and, ungrouping, comes to his feet with his hands raised up.

Notes.

1. The tuck should be sharp, the knees are drawn to the chest for a moment and immediately released to avoid twisting the somersault.

2. You should pay attention to the fact that when grouping the chest but was “opened” and there was no deflection in the back.

3.Training of the back somersault is carried out on the floor from a place and from a springboard.

Ronda somersault

From a well-executed rondade, the back grouped somersault is much easier to perform than from a standing position. Therefore, learning the somersault from a place, but not yet doing it without a lunge, you can start training the back somersault from the rondad.

Execution. Having made a rondade with a run, the student, having come to the floor, pushes off with straight legs, slightly directing the body back, throws his arms up and does a back somersault.

Flip Flop

Tempo is used in various options, for example, a tempo somersault from a place in length (several somersaults at a pace) and a tempo somersault alternating with flick-flacks.

It is necessary to learn the tempo somersault from a place on the lounge. The difference between the tempo and grouped somersaults is that in the tempo somersault there is no grouping and the body is flipped back by a strong swing of straight, relaxed arms from the bottom up over the head to failure (the hands pull the body along) and at the same time a strong push with the legs and a throw with the head back. The tempo somersault has some similarities with the flick fly, but with the difference that the hands are not placed on the floor and the deflection in the lower back is less than with the flick fly.

Acrobatics is one of the most difficult sports for beginners. Do not think that it will be easy to perform various professional tricks. A lot of them can be done by learning simple elements. By simple elements, I mean a bridge, a wheel... If you put in a lot of effort, everything will work out. Of course, it will not work right away. The main thing is not to give up and boldly go forward!

And you need to start with a warm-up. Many consider this a useless exercise, but not many are aware of the injuries that can occur with unheated muscles. You need to devote at least three minutes to it, but this is the minimum if you really seriously want to start playing this sport.

First, the warm-up increases the capacity of the muscles. So they will withstand a large load, and the pain experienced by a person after a hard workout will be less. Also, the warm-up makes the muscles more elastic, which alleviates the fate of the joints. It has great value. Don't worry, your muscles won't hurt much if you don't overdo it with the amount of exercise you do. The main thing is not to rush.

Let's look at examples of warm-ups.

1. To warm up your hands, you can clench your fists and twist your hands for about 30 seconds.
   Grab one of the hands for the other, pull them up, and not just pull, but as hard as possible.
2. Great, now lower them a little behind your head. That's it, the exercise is done. Most people usually have a crunchy area in the area, a little above the shoulder blades - this is normal.
3. Now let's talk about the neck. With her warm-up, you need to be extremely careful, because folding it is easy. It will be easier for you to do it yourself than with outside help. No sudden movements! Be careful. To begin, tilt your head in four directions in turn (forward, backward, left, right). Okay, start moving around. First in one direction, and then in another direction. I advise you to close your eyes - you may feel dizzy.
4. Shoulders are usually kneaded in only one way - in circular motions back and forth. Hands should be lowered.
5. Torso workout. As the saying goes, "hands to the hips", we perform circular movements with the body. You can also do this exercise: we stand straight, we do not bend our legs, we try to reach the floor with our fingers.
6. The legs are warmed up with the usual squats, attempts to sit on the twine, circular movements of the ankle.

Acrobatics for beginners at home. Exercises

1. It is impossible to become a professional gymnast at home. To do this, you definitely need an experienced coach who knows where to start. You will show him your level of training, and he will select the exercises and training regimen that suit you.
   And now about the exercises that you can definitely do yourself at home.
2. Birch. I think many of you already know about this exercise. So, lie down on the floor, raise your legs vertically, supporting your back with your hands. Don't bend your legs. Stay in this position for at least 5 seconds, but in general, the longer the better. Do several approaches.
3. Handstand. This element is already more complicated. For many, at the first attempts, their arms simply bend, and they fall face down on the floor. But if you are stronger than these people, do not overdo it so as not to fall on your back due to a powerful push.
4. Highly important point- maintaining balance. One way to train your balance is to stand on one leg, spread your arms out to the sides, throw your head back, hold out as long as you can.
5. Leg-split. If you have never eaten to perform this element, it will be long and difficult to complete it. Unless you're over eight years old. After all, the fact has long been known - children have more elastic muscles than adults. It will be much easier for them to learn how to do the twine. But the standard way to stretch the muscles of the legs - just try to perform this element, lower yourself until it hurts, “spring” in this position. That is, forcibly sit on the twine, only in small jerks.
6. Bridge. It is better to perform this exercise near the wall, slowly lowering your hands lower and lower. If you are near free man, he will help you, insure.

Acrobatics for children

I think all parents know how much energy small children have. It needs to be steered in the right direction. If your child moves a lot from childhood, this will positively affect his health in general, improve metabolism, and the body will become physically stronger.

It will be very good to give your child to the sports section. After classes, at home, the guys will definitely behave more calmly than before. The excess energy has already been dissipated.

There are such types:

1. Circus.
2. On a trampoline.
3. Sports.

These are its main directions.

The circus look is most suitable for toddlers from three years old. In the classroom, they will perform various gymnastic exercises. But it will only be so easy for one year. Then the complexity of the exercises will become more difficult and different tricks will be studied. But all this happens little by little and gradually.

Acrobatics on a trampoline. Do not think that ordinary jumps are performed here. The specialist will teach children all sorts of somersaults and tricks. The program also includes stretching and improving physical fitness. This is not only useful, but also fun. Isn't it a wonderful feeling to be pushed into the air?

Sports option - the most difficult. It is there that they will teach professional tricks. Too young children are usually not taken there. It is better to send children there who are already 7 years old. They are more physically developed and will be able to appreciate the difficulty of this sport for them. If they know for sure that they will be afraid to perform difficult tricks in the future and are not confident in themselves, it is better not to force the child - you will only harm him.

Injuries. Many parents do not want to give away their beloved children, because of the worries, thoughts about possible injuries or even fractures. The risk, of course, exists. But understand, next to your child is a professional. And most importantly, they start with elementary exercises, during the performance of which it is simply impossible to get injured.

Acrobatics for adults

If you are not more than 45 years old and your health is normal, feel free to start exercising.

You will not become a professional any more - you are already considering this issue too late. The usual exercises have already been described above.

You may well begin to study them. Also, you can work on stretching, this will make it easier to perform some tricks. Well, if you seriously decide to take up this business, you will definitely need a coach.

Pair acrobatics

This view stems from the sport. Here, you will need a partner to perform tricks. Pairs can be made up of two girls, two boys and a couple consisting of a girl and a boy. Pair acrobatics - physical training, development of all muscle groups. A lot of support is needed. They also develop endurance.

Even a three-minute performance will require considerable endurance. This type combines elements with a partner or alone, dizzying dance lifts and much more. Here are examples of paired exercises.

The pyramid is an element of artistic, power, plastic acrobatics, an arrangement of acrobats, who, supporting each other, form complex, compositionally designed figures. There are also many other similar tricks, only they do not have their own names. This is explained very simply. A person improvises, comes up with all sorts of unusual stands and supports, giving a name to which is a very difficult task. You can give another, the most understandable example of the elements of paired acrobatics as a stand of one person on the head of another. In this case, a person from above rests his head on the head of another performer.

Pair acrobatics in dance is the most beautiful and fascinating form of this sport. The couple dances, and during the dance they perform dizzying lifts and tricks. Partners must strongly trust each other, have a close relationship. This is very important when performing traumatic elements.

group acrobatics

Aerial group acrobatics is a sport in which people create figures when they fall. They can fall in a horizontal position so that the stomach "looks" towards the ground, or vertically. The figures they make up vary in complexity.

Only 2 types are known in group aerial acrobatics: high-speed (participants need to make a certain figure out of their bodies in the shortest possible amount of time and hold it for at least 3 seconds) and permutation speed (when paratroopers create as many figures as possible in the time allotted to them for this time). Also aerial group acrobatics is divided into 4 subcategories.

Their name depends on the number of paratroopers.

• 2-way FS - a team consists of 3 athletes - recording what is happening on video and 2 performers, the latter carry out rebuilding in a state in a horizontal position, with a person to the ground. The goal of the athletes is to carry out the maximum number of rebuildings within 25 seconds. already after the departments from an airplane or helicopter.
• 4-way FS - a team is formed from 5 people - a video recorder and 4 lanes. The goal of the athletes is to carry out the maximum number of rebuildings within 35 seconds. already after the departments from the aircraft unit.
• 4-way VRW - the team consists of 5 participants - a videographer and 4 lanes. Performers carry out rearrangements in a vertical position (two feet or head to the ground). The goal of the athletes is to make the maximum number of rebuilds in 35 seconds. already after the departments from the aircraft.
• 8-way FS - a team is formed from 9 skydivers - holding a camera and 8 ropes. The goal of the athletes is to complete the maximum number of rebuilds within 50 seconds. after leaving the aircraft.

It is important after completing the task indicated by him to fly away from each other. After all, parachutes can get tangled and this will definitely lead to quick and unconditional death.

Combat acrobatics

Acrobatics in martial arts is essential for dodging and falling properly. The main difficulty in performing is the ability to completely relax at the right time, and then sharply tighten. This is due to the fear of falling. It takes a lot of practice to get it right. There are also many types of falls. For example, forward fall, side fall, back fall.

Each of these techniques is honed by its own approach. It is difficult to fulfill these falls, but it is quite possible, you only need desire, patience and diligence. Somersaults also play a significant role. There are many of them. There is a sea of ​​​​different stances, from which you need to be able to perform somersaults. They help both attack and defend. Even in martial arts, such an acrobatic trick as somersault is used. But it requires a greater level of preparation than falls and somersaults.

Pylon acrobatics

This is often confused with striptease. But these are two completely different concepts. So, the performers perform on the pylon, synchronizing the elements of acrobatics and choreography.

This type of dance can be divided into two categories - artistic dance and variety.

Artistic implies a competition of people for whom the program is created.
Variety dance exists to be performed in front of the audience or at various events.

How to do exercises from gymnastics, see the following video:

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