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 influence of adverse factors of the military professional activity of the flight personnel of the Air Force, surface ships and submarines, and the Airborne Forces is developed.
Acrobatic exercises are widely used as aid for the development of complex elements in sports and rhythmic gymnastics, diving and trampolining, freestyle, ski jumping, figure skating, acrobatic dances and other sports. They have been successfully shown on sports holidays, in amateur performances, at 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-to-side, bend over.
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 your legs and bending your arms, put your head in front of your hands on upper part forehead so that the three support points 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 relying on hands, grabs with one hand right hand trainee above the elbow, puts the other on his 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 your left foot, alternately put on the floor first left hand to the toe of the left foot with the fingers to the left, then quickly to the right with the hand turned to the left-back (the right hand is placed behind the left hand, right leg with a strong swing contributes to the exit to the rack). 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 toes and with 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 the back 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 triples, 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 forward leg of the insurer; jump from hand to foot (kurbet); from a semi-squat, arms back - vigorous 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, arcing forward and down, capture the shins about 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 slightly 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 up, bending your legs in knee joints and tilting his head to his legs divorced 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.
This page is better called "Acrobatics for Beginners". Here are located video lessons By acrobatics.
Class "Acrobatics for children", like acrobatics for adults«, in sports schools it is built on the same principle:warm-up, muscle strengthening, stretching and only after all this set the most interesting begins - acrobatics! Unfortunately, there is not much time and energy left for this. And I want to learn as soon as possible! Whether business at home! Once and ... But with this you need to be more careful. If you are no longer children, then a warm-up is simply necessary for you, adults. Keep it short but intense. And in everything else you can be like children.
Usually children really like to roll, especially if they think that they are doing everything right and at the same time they will also be praised. Do not insist on the exact execution of the movement. For starters, quantity matters. Children should feel how agile and dexterous they can be in movement.
Lesson 2
Back flips are a little more difficult, but children are happy to do it if you build a "slide". And in the company of a friend, they also have fun.
Headstand Before you start learning this exercise, prepare a place, put pillows on all sides to make it more comfortable to fall.
Lesson 4
This exercise can be started only after a good assimilation of the “forward roll” and “headstand”. In this case, the exercise succeeds almost immediately, which makes the children very happy. Well, for parents, if they decide to keep the children company and do acrobatics with them, it helps to avoid unnecessary falls and injuries.
Lesson 5
This lesson is a little more difficult than the previous ones. In children, it is achieved by repeating “playfully” many times. You should not tell the child that this is a complex movement.
The game is as follows:
- stand on the side of the mattress and stretch your hand over it with your palm down
- invite the child to reach with his feet to your palm located above the mattress during a somersault back
This kind of "bar" should seem achievable to the child. Raise the outstretched hand gradually, as the child achieves results, until you see that after a somersault he goes into a headstand.
With insufficient physical fitness body, at adults this movement may take much longer. Just by repeating it “you won’t take it” over and over again. Can appear discomfort in area cervical vertebra. Do a small number of attempts daily, while continuing to work on strengthening the body.
Do not be upset if this Handstand movement does not work right away, or even after a week. In my practice, there were cases when the movement "with sin in half" was mastered in more than a year. If you are in the same position where your hands have never done anything in your life physical activity, know that now you first of all strengthen your hands. With each attempt to rise on your hands, your body will become stronger and stronger, and your arms will become stronger and stronger.
Even if you linger on this element for a long time, then all other movements that will be built on the basis of this will be much easier for you!
Lesson 7
Handstand with transition to somersault. Before you start learning this exercise, you should be able to do a roll forward and a handstand. If these two exercises are already well learned, then the seventh lesson will be very easy for you!
Somersault back with access to a handstand. Usually, for learning, we use the option with an exit through the head. Although in gymnastics go directly to your hands. Before starting to learn it, we should already be good at doing a somersault back, a headstand, a handstand and a kind of squeeze from a headstand to a handstand. Then we connect the movement. The headstand is a passing movement. We don't stand on our heads and we don't linger in a headstand. The weight of the body at no time should linger on the head. Although at first it is inevitable.
Here I will show another version of the lesson for the little ones. If you are a parent and want to spend as much time as possible with your own children, these lessons are a great solution. Here the boy, his full name is Alessandro, is engaged with Lorenzo, who is 14 years old. Ale has been practicing for about a year, 2 times a week. We study at home and do not demand from the child more than what he wants to give. For him, it's a game.
Learning to make a bridge
We start in a supine position. Bring arms and legs as close as possible to the body: feet - to the buttocks, palms on the floor - on the sides of the head next to the ears. Raise the body with the stomach up. We bend the body as much as possible. We hold in this position for 10 seconds, after which we lower ourselves.
The video shows further training in a certain sequence.
If you are a parent, then secure your child by standing on the side of him, stretching one hand under the arched back and placing the other on the child's knees. You don't have to touch from the beginning. Only in the case when the child loses balance by bending back or relaxing his knees.
Of course, nothing terrible will happen if the child is secured with pillows.
If the child feels your hand from the very beginning, he will definitely try to lean on it.
There is one more important point. When learning the bridge from the footstand, do not forget, going down, from the very beginning to stretch your arms. otherwise, land with your head. And it's not very nice!
After we have learned how to get up on the bridge from the footstand, we begin to learn how to rise from the bridge to a vertical position. To do this, from a position on the bridge, it is necessary to consciously push the entire hip part in the forward direction, while removing the weight of the body from the hands. At the same time, the legs must be kept strong, controlling the knees, which should not relax.
To remove excess weight from the upper body, we draw our hands through the bottom, and not as in the final version, which is performed with raised hands.
with.
Acrobatics is considered one of the most difficult sports. Achieving perfection in it costs a person long and painful training. After all, you need to properly prepare your body, acquire the simplest skills to perform complex jumps and power elements to protect yourself from possible injury. 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: rotation of the head, circular movements of the shoulders and hands, swinging the arms (synchronously forward, backward and out of order). 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, tear off the palms from the floor and move them to the shins with 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, 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: starting position is the 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. 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 may touch the wall for the first time until the arms get used to the weight. 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.
- Cloth 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).
Acrobatics is a difficult sport, it is not only difficult, but also pointless to immediately rush into a stormy sea of tricks. You need to prepare your body and study the simplest elements. It would seem that, simple exercises not related to acrobatic sports. But any complex element simply consists of simpler ones - twine, somersault, roll, bridge, stand. Even somersaults are just somersaults in the air. Therefore, if you study the simplest movements well, you can simply move to a new level.
Warm up
Body weight is a big deal. You can not move too extreme, but get hurt just by falling to the floor in an uncomfortable position. The possibility of injury cannot be completely ruled out, but it can be minimized by simply warming up. Warmed muscles become elastic, joints move more easily after a good warm-up. Exercises are usually done in sequence - from head to toe. Repeat 10 to 20 times:
Simple exercises
If you are experiencing problems with cardiovascular system, musculoskeletal system, before classes, consult with doctors - what can be done and what can not. Choose an intelligent doctor who can specify the effect of different movements on your body and, thus, you can determine for yourself what you can and cannot do. If you want faster results - take yourself personal trainer, which will explain the technique of exercises, and motivate for further studies.
During the exercise, the muscles are stretched, the result must be fixed with the help of additional targeted stretching of the muscle tissues. You can stretch several times on the floor, make inclinations in a sitting position to your feet.
Acrobatics for beginners is possible at home, but more complex acrobatic stunts should only be done in gym, preferably in the gym and only under the guidance of a coach. Many sports schools gymnastic directions in the evening are available for an adult audience, where experienced mentors work with everyone who wants to learn how to do somersaults, rondates and other complex exercises.
Don't get fooled by street parkour guys. Gymnasts know how many injuries await them in the equipped gym. Street acrobats who learn to do somersaults (and other acrobatics) into a sandbox instead of a soft floor with mats are at great risk of serious injury.
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. This is of great importance. 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.
- 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. - 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.
- 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.
- Shoulders are usually kneaded in only one way - in a circular motion back and forth. Hands should be lowered.
- 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.
- 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
- It is impossible to become a professional gymnast at home. For this you will definitely need experienced trainer 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. - 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.
- 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.
- A very important point is to maintain 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.
- 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.
- Bridge. Better perform this exercise near the wall, slowly lowering his hands lower and lower. If you have a free person nearby, 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 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:
- Circus.
- On a trampoline.
- Sports.
These are its main directions.
The circus look is most suitable for toddlers from three years old. In the classroom, they will perform different 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 very difficult. 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 as little time as possible, and hold it for at least 3 seconds) and permutation speed (when paratroopers create as much as possible large quantity figures for the time allotted to them). 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 their personality 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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