|
|
Gymnastic Back Handspring
In this lesson you will learn how to do a proper back
handspring.
Before you try the back handspring, you should learn the handstand,
the back roll to
handstand and bridge variations. The gymnastic back handspring goes
back quite far.
For beginners sometimes it is
easier to learn the wushu back handspring first.
That's because you can strike out further and you don't
have to jump back that far.
( see wushu section ) Find more gymnastics tutorials at gymnastics main.
Technical description: Gymnastic Back Handspring
- Start standing upright and look straight forward.
Extend your arms overhead and raise your finger as high as possible.
The legs, the upper body and the arms are aligned vertically.
Then sit down like if you were sitting on a chair and lower your arms
to horizontal level.
( keep elbows extended )
Don't sit down too far, ( your thighs should not pass horizontal level
)
and keep the arm strike small.
Keep looking straight forward and make sure the weight rests on your
flat feet.
( not on the balls of your feet ) Don't shift your knees forward.
Align your upper body vertically and your arms horizontally.
Feet & Knees: Parallel and no more than one foot apart.
Don't hollow your back. You should actually roll your lower back and
your buttocks in a little bit. ( back slightly rounded )
Why all this?
A good back handspring goes back quite far.
If you lean forward as you strike out, your back handspring will become
short
and combinations will be hard to control.
- Swing your
extended arms back-up and extend your legs.
Jump off from your flat feet or even from your heels, but not from
the balls of your feet.
From when you upper arms are next to your ears, head and arms move
as one unit. Don't throw your head back or jump with your legs bent.
When you do a gymnastic back handspring, you jump back quite far.
To create this back tendency, jump off when you almost fall back
from the sitting position.
This is the correct take-off for the gymnastic back handspring.
The wushu back handspring is usually easier for beginners, because
you
don't have to jump back that far, you can strike out more and it
is ok to whip the upper.
For more info please visit the wushu back handspring tutorial.
- Jump
backwards and push your hips up
so that your back is slightly hollowed,
but don't arch your back too much.
The elbows and the knees remain fully extended.
Make sure your head and your arms stick together and move as one
unit.
Make yourself long.
- Make sure you bend your HANDS early enough to avoid
a wrist injury.
Land on your hands and let you body pass a perfect
handstand position.
Elbows, trunk, knees and ankles are fully extended. -> See handstand
lesson.
( abs tight, all limbs extended, toes as high as possible )
- Whip your
extended legs over and push off with your shoulders
and your forearms
- And not by extending the elbows.
The arms should already be straight.
Kick your legs backwards but don't flex your hips too much.
The legs, the upper body and the arms should still be kinda aligned.
The head and the arms move as one unit.
Now the back is slightly rounded and the abs are tight.
The first half of the handspring is just as far and long ( time span
) as the second half.
If you jump off too hard, you will land very
late and crash onto your hands.
Your back handsprings should be wide,
extended and stiff.
- If
you wanna go from a back handspring to another back handspring,
land on your flat feet and not on the balls of your feet.
The knees should be in a vertical line with your feet and the upper
body and
the arms should be aligned vertically. The arms and the head keep
moving as one unit.
Back: Slightly rounded.
Abs: tight
Feet & Knees: Parallel and no more than one foot apart.
Bend your knees a little bit.
If you wanna go from a back handspring
to a back flip,
bounce off
from the balls of your feet without letting the heels touch the
floor.
( see gymnastic gymnastic
back
flip lesson )
Trainer advice: Gymnastic Back Handspring
- You can learn the back handspring with spotters,
with a special back handspring roll,
from the bridge and the back
walkover or from the macaco (
capoeira ).
In the old back handspring
lesson some training methods were explained better.
However, more detailed exercises and
training
methods for
the back
handspring will
also
be added to this version of FM.
- In the "Save
And Risk Free Jumping Lesson",
you can find an instruction on how to
set up mats and trampoline.
Related instructions: Gymnastic Back Handspring
Videos: Gymnastic Back Handspring
|
|
|
