Back jumps are gymnastics skills that all gym enthusiasts should learn at some point. This inverted movement represents a great milestone in the passion that a gymnast has for art, sport, her life. This is a very complex gymnastics move to accomplish but not impossible for you to practice.
As this movement requires two actions, you may suffer from blockages in your mind when trying. This movement requires you to jump back while applying a push to land on your feet. You may fall short in the middle of the movement and fall on your mouth or knees towards the floor.
Although gymnastics is complex to master through this type of training, in the end, with some practice, you will get the movement. With the back handspring spot and stop dominated, you will have the right to participate in different gymnastics events. Practice can make you a master of the sport, so you shouldn’t give up until you finally complete it.
You will know below the steps to follow to master the complicated gymnastics exercise. You should also know which muscles to exercise to have the best results when attempting the movement. With some tips on the exercise, you can master it in a few weeks if you practice it consistently.
For this type of gymnastic exercise, you must put protection if you fall due to poor execution. It would help if you had a trainer to help you with the movement to make its execution a little easier. If you want to do the exercise on your own, you have to apply the advice very well and practice as much as you can.
How To Do The Back Handspring Spot And Stop Step By Step?
Before you practice the gymnastics exercise, you must bear in mind that you require professional help. You must be with an adult to help you do the gymnastic backward jump. You should not try to do the movement on your own because this can injure you.
Steps you must take to do a perfect backflip include:
Step 1: You must sit, bend and push
In this step, you must use your legs’ strength to push against the floor and do the cartwheel. You want to apply a lot of pressure to get the somersault you want and not get halfway there.
Step 2: make a narrow bow.
This action consists of tilt part of your body downwards when suspended in the air. You will achieve the narrow arch with the ground’s legs, lower back curved, and head down.
Step 3: handstand with a tight bow
At this point, you will use the force in your upper zone to push yourself back to the floor. With the force that your body generates, you must pass your legs suspended over your head.
Step 4: hollow position
After exerting pressure so that your legs are placed vertically above your head, you should do the hollow position. This position consists of getting up off the ground and pushing your body backward from a closed arch to a hollow position.
Step 5: perfect landing
If you do a backhand jump from the start, you must land with your feet below the hips. If you are doing a jump with your hands back in the connection, you should still land with your feet under the hips.
Back Handspring Spot And Stop With Help
From the beginning, you will need help doing the gymnastic movement because practicing it alone would be dangerous. Many gymnasts have trouble with movement by showing a tight arc in the air. With the exercise under professional instruction, you will understand how to arch your back so that the figure comes out.
You can learn to bow tight if your coach assists you in the movement by placing your hand on your back. When you push yourself back, the trainer will hold your tendon and upper back to do the figure. You only have to curve your lower back a little to make the figure and adapt to it.
With professional help, the gymnast can also improve her head’s position by extending it back. The head’s position in the tight arch should not be too high or too low because the figure will look ugly. For the figure to look professional, the head’s extra placement should be slightly overhanging the shoulders.
For the handstand in the movement, the gymnast must train her arms to support her weight. You can do various handstand exercises to get used to this movement. In this phase of the movement, the coach’s help would not enter, but everything depends on the gymnast.
A coach must comply with some gymnastics exercise rules by placing his hands on his back. The movement only requires the coach to place his hand on the upper back, almost on the girl’s shoulders. These trainers should never be seated to assist in the position but should be kneeling towards their trainee to move well.
Know The Muscles That You Must Strengthen For The Back Handspring Spot And Stop
For your training and execution of the movement to be effective, you must strengthen some muscles such as:
- Legs
You will need to have strong legs for the push-back performance to be effective. You must improve strength in hamstrings, quads, and glutes to complete the back jump.
- Shoulders
Strengthening your shoulders is essential for you to assist your arms in the middle of the movement. The shoulders must resist the weight and remain in perfect control to finish the handstand movement.
- Arms
You should not forget to strengthen your arms to support your weight and push your body towards the next movement. You will need your arms’ momentum to fall back to your feet in the middle of the exercise.
- Core
Your core must be sufficiently exercised for the narrow arch to support the movement. You must do sit-ups and another series of exercises that help you maintain a tight position in your body.
It is important to exercise your body to complete it with few errors. You should focus a lot on the legs and arms with all the exercise pressure from the beginning. As a gymnast, you must be very focused on the movement for your performance to look professional.
Many gymnast girls can do the movement but with a simple cartwheel because they dread placing their hands. You should get used to the fact that you must land with your hands when you push your body back. Your biceps and triceps should be well exercised because the pressure exerted by the handstand can be strong.
Exercises For Back Handspring Spot And Stop From Home
If you want to improve your execution in the back handspring spot and stop, you can do some very useful exercises at home:
- Do a handstand on the wall
You must get used to the handstand because it is a fundamental part of the gymnastics movement. You can use the wall as a support so that your hands adapt to the weight of your body. For the exercise to work, you must have your legs and hands stretched for at least 1 minute if you resist.
- Exercise with bridges
You can exercise with the bridges to achieve the gymnastic movement. You have to put yourself in this position. Your shoulders should be in a good position, legs straight, and back curved to adapt to the posture.
If you are knowledgeable about the back jump, you can also train to include the handstand. In case you are a beginner in gymnastics, you should not try this movement by yourself at home.
Exercises For Back Handspring Spot And Stop In The Gym
If you are in a gym and want to do back handspring exercises, you can do it with:
- Back jumps handstand
You have to push your body back and try to land on your hands, avoiding doing the full turn. As you are in the gym, you can have some support mats if you do not complete the exercise.
- Sit, fall, and then push yourself onto the mattresses
The goal of this exercise is for you to adjust to having a tight body and also to strengthen your legs. All you have to do is push your body back to make the bow tight in the air.
- Back turns using the barrel
Most gyms have a barrel that you can lean on to learn about the back roll. You can lean on this cylinder and place your hands as a support to stand on your hands while performing. With this training, you can adapt to the handstand after the push.
- Backhand jumps using the trampoline
You can also use the trampoline to perform a series of jumps with your hands back to suit your body. You have to have fun for a moment jumping and trying to do back turns to master the exercise.
When you master all the exercises for the back handspring in the gym or at home, you have to do it. You should not be sad if the movement does not come out the first time; you have to try again. With a little practice, you will get the movement. After that, you have to polish it to make it look professional.
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