Gymnasts, cheerleaders, and acrobats need to be good at the front walkover because these skills are needed when practicing gymnastics. At first, this move may seem very difficult, but you can do it well once you know the right technique!
Step
Part 1 of 3: Getting Ready
Step 1. Master some of the other moves first
The forward bouncy movement consists of a series of postures that need to be trained first one by one so that this movement can be carried out properly as a whole. Imagine a forward bouncing motion like a wheeling motion, but more challenging. Besides being more difficult, this movement requires a very high balance.
- Practice the bridge posture, front limbers, handstand, handstand while doing splits, and bridge posture while lifting one leg.
- To be able to do the front limber, start by doing the bridge posture from a handstand and then place both feet on the floor at the same time. As soon as your feet touch the floor, press your palms against the floor to return to your feet while extending your arms up and outstretched your chest. When you step on the floor, make sure you land on the ball of your foot and then place your heel on the floor. Hold for a few seconds in bridge posture and then stand back up. The front limber movement is almost the same as the forward bouncy movement, but is done while keeping the legs together.
- To do the bridge posture, start by lying on your back on the floor. Place your palms on the floor next to your ears and place your feet on the floor. Then, lift your body off the floor into a skylight position. Arch your back by raising your hips as high as you can to increase back flexibility. Try to straighten your knees and elbows until your shoulders are directly above your wrists.
- The handstand posture is quite a challenging posture. For beginners, start practicing by placing your palms on the floor 15 cm from the wall with your fingers pointing at the wall. Then, kick one leg up until both feet are resting against the wall. The next step, keep both feet away from the wall while trying to maintain balance. Practice regularly until you are able to do a handstand without a wall.
Step 2. Increase body flexibility
The forward bouncy movement can be done if the leg and back muscles are flexible enough. The more flexible your body is, the easier it will be for you to perform this movement.
- In addition to increasing lower back flexibility, you should flex your shoulders, stabilize your core, and strengthen your buttocks. Consult a gym trainer to improve balance and body strength.
- Remember that increasing flexibility takes time. Practicing with the help of a friend is one way to improve flexibility. For example, if you want to flex your shoulder muscles, straighten your arms up next to your ears and have a friend hold them for 10-60 seconds.
Step 3. Perform muscle stretches in a safe way
When practicing, don't push yourself beyond your capabilities. Keep in mind that the forward bouncy exercise takes a lot of time. You can get injured if you don't stretch before training because all the muscles will be stretched when you do this move and make sure you're stretching your back muscles as best you can.
- Prepare a foam rubber mat that is thick enough so that you don't get injured if you fall. For beginners, have someone help you practice until you are ready to do this move yourself.
- Do ankle and wrist stretches. Do the splits and kayaks to stretch your back muscles. Do a squat, bring your chin to your chest, then roll forward while arching your body into a ball so you don't hurt your tailbone.
Part 2 of 3: Making Initial Moves
Step 1. Perform the first posture
To be able to perform a forward bouncy movement, stand as if you want to do a handstand by stepping one foot forward.
- Stand in a lunge, raising your arms straight up beside your ears, bending your front knee, and straightening your back leg. Start moving by looking at the floor.
- Stand with your body straight and spread your feet apart in a lunge so that one foot is in front of the other. Make sure your toes point forward.
- Exhale and then activate the abdominal muscles. Lean forward to place your palms on the floor with your fingers facing forward. Straighten your elbows when your palms touch the floor.
Step 2. Kick the back leg up
After both feet form a vertical line, kick the lower leg up. Transfer the center of gravity to the arms and shoulders.
- Make sure the movement is not interrupted. When both feet are above your head, you should continue to move by bringing one leg back while straightening your knee to your toes and maintaining balance by evenly dividing your center of gravity on both sides of your body.
- When one foot touches the floor, bend the knee slightly to absorb the impact. At this time, the two legs will form a vertical line.
Part 3 of 3: Doing a Good Forward Bouncy
Step 1. Complete the movement well
Transfer your center of gravity to the feet that have touched the floor and press your palms on the floor to return to your feet. The last posture is the same as the first posture when you start doing this movement. Make sure you have your feet firmly on the floor when you land while bending your elbows slightly.
- Activate your abdominal muscles when you want to get back up. While it may seem easier to return to a standing position if you bring your chin to your chest and swing your arms forward, you should still keep your head up and use your abdominal muscles to lift yourself up to a standing position.
- Do each step in a continuous motion because you have to move with flow. If you're able to get back up from the bridge posture, but can't make a forward bouncy movement, you may need to bring your feet closer to your palms when you land.
Step 2. Make sure you have the correct posture
Try to push your hips forward and don't get up too fast so you don't fall backwards.
- Use the momentum to return to a standing position. The head and arms are the last to rise when you return to your feet.
- Once you're able to do a forward bouncy, increase your ability to do more challenging moves. Be careful when practicing alone so you don't get injured.
- Join a gym club to practice in class or take private lessons. Many people can only do this movement after practicing the routine for quite a while. So, practice diligently!
Tips
- Do the split posture as a warm-up exercise to increase muscle flexibility. Get in the habit of warming up before exercising, especially before doing a forward bouncy movement so you don't get injured.
- Be careful when practicing. You can get injured if you push yourself too hard.
- If you're not ready to land on one foot, do a front limber first, but make time to do a split before landing on both feet.
- Don't give up if you can't make a bouncy forward. Believe in yourself and keep practicing.
- If you can't get back up from the bridge posture, create momentum by moving your center of gravity slightly forward. You can lower yourself to the floor as you begin to do the bridge posture and then stand up and practice again.
- Do push ups and arm strengthening exercises to prepare for your workout. To strengthen your upper body, practice using weights. You should be able to do a handstand before practicing the forward bouncy.
- If you want to train alone at home or without a coach, ask your parents or friends for help, but tell them what to do so you don't fall over while practicing. Have him place one hand on your lower back and the other between your shoulder blades and apply some pressure as you come back up from the bridge posture.
- When you get back up from the bridge posture, look at your palms. You won't be able to stand up if you hold your head up! When you land, place your feet as close to your hands as possible so that you can get back on your feet.
- Use a trampoline or foam rubber mattress on the floor so you don't get hurt if you fall. Start practicing on the trampoline every day. Once you're good at forward bouncing on the trampoline, practice on the grass. When you're ready, practice on the floor.
- Focus on what you will do to prevent injury.
Warning
- If you're not ready to do certain moves, start practicing by doing postures/movements that you're good at.
- Don't push yourself if you're not ready! Practice diligently so that you can do this movement well.
- Make sure your arms are strong enough before practicing the forward bouncy.
- Get in the habit of stretching. You'll get injured and your muscles will be sore if you don't stretch before exercising.
- Make sure your back is flexible enough to allow you to put your feet as close to your palms as possible.
- Do not set the soles of the feet too far from the palms because you can slip.
- Use a soft mat as a base for gymnastics if you still need to practice.
- Don't continue to train if you have an injury.
