The back walkover is one of the most impressive gymnastic movements because it requires skill and good balance. Before practicing this move, make sure you are proficient in the bridge posture while lifting one leg and handstand. For beginners, have someone help you when you're just starting to practice until you can do it yourself.
Step
Part 1 of 3: Doing the Bridge Posture
Step 1. Stand up straight while extending your arms up
Move your dominant leg forward while still standing straight. Straighten your knees and engage your core muscles.
If someone is helping you with the exercise, have him or her support your back with one hand and the other hand on the lower thigh of the leg you want to straighten up
Step 2. Do the bridge posture
Point your palms up and then move your hips forward. Lower your arms and head back at the same time. Slowly arch your back back in a controlled motion without changing the position of your dominant leg.
- Activate your abs so you can control your core as you move into the bridge posture.
- Maintain balance while resting on the leg you are standing on.
- At this time, the knees and elbows should remain straight.
Step 3. Use your palms to rest on the floor
Bend your wrists so that your fingers point to the floor. Touch the mat to the floor and place your palms on the mat while transferring your center of gravity to your palms.
Part 2 of 3: Doing the Back Bouncy Move
Step 1. Transfer the center of gravity to the palm
Once your palms touch the floor in the bridge posture, extend your chest so that your shoulders are directly above your palms. Thus, the center of gravity will be in the palm of the hand so that the body is easier to bounce up.
Step 2. Perform a split in the air
Press into the floor of the foot you are standing on. Straighten both legs to do a handstand posture while splitting. Strengthen both arms to maintain balance.
When doing the splits, make sure your legs form a straight horizontal line in the air
Step 3. Do the best possible splits
You need to maintain good posture for the back bounce to be perfect. Straighten your knees and toes as both feet lift off the floor.
Step 4. Lower your dominant foot to land on the floor
Keep your legs straight as you bounce. Step on the dominant foot first while shifting your body weight and then lower the other leg in a controlled motion.
- Bend your knee when your dominant foot touches the floor so that you are in a lunge position when you land.
- To make the movement look more beautiful, straighten your arms next to your ears and point your fingers up.
Part 3 of 3: Overcoming Obstacles
Step 1. Find out what obstacles you're having while practicing
Ask your trainer or gym teacher for advice if you have trouble performing the backwards bounce. Experienced gymnasts can tell you what's holding you back from moving, such as a lack of flexibility or you're still indecisive. If you feel pain while exercising, talk to your doctor about this to reduce the risk of injury so you don't get in trouble.
Step 2. Stretch your muscles to flex your shoulders and back
Back bounce is not possible if the back and shoulders are not flexible enough. Do regular shoulder and back stretches to increase flexibility. To prevent muscle injury from overstretching, have an experienced trainer or gymnast supervise you as you train.
Performing backward bouncing movements without good flexibility over time can cause injury
Step 3. Overcome psychological obstacles by diligently practicing and positive thinking
Psychological barriers are a problem that many gymnasts experience that they are unable to move to demonstrate skills. There is no specific explanation or solution for this yet, but the ability to overcome negative thoughts will be very beneficial. Do not push yourself while practicing by setting a time limit to master certain movements. Practice to the best of your ability and learn other moves.
- Do this move at the start of your workout so you don't stress yourself out about thinking about it while you practice other moves.
- Remember that psychological barriers are not weaknesses and don't beat yourself up.
Warning
- If it's your first time practicing gymnastics, make sure someone is there to help. You could be seriously injured if you train alone, but you're not ready.
- Have an experienced gymnast (coaches or gymnastics teacher) help you with your practice.
- If nothing else helps, practice using a mat and a horizontal bar to support your back.
