Cartwheel movement or somersaults like a wheel is a basic gymnastics skill that is useful for strengthening the upper body and in preparation for more challenging movements. If you want to somersault, find a safe place to practice where you can place your palms and feet and then throw yourself up so that you're in a breech position and back up straight. Don't forget to stretch your muscles before training so you don't get injured!
Step
Method 1 of 2: Practice somersaults
Step 1. Imagine on the floor a straight line in front of you
Use this line as an aid when somersaulting. To make the lines visible, stick the black tape on the carpet or mat for 1.5-2 meters.
Make sure the practice area is large enough and empty. Don't practice near walls or furniture so you don't hit your body when you move
Step 2. Step your dominant leg forward and extend your arms straight up
Bend the front knee slightly while straightening the back leg. Make sure the soles of your feet are parallel to the guide line. Bring your arms together next to your ears while keeping them straight up.
- The mistake that is often made when starting somersaults is standing facing the side. Make sure your body is facing forward before moving.
- Find out which foot is dominant. In general, somersaults are easier if you start with your dominant foot. For that, do the handstand several times while resting on the right foot and left foot alternately so that you can determine the dominant foot. The foot that makes movement easier is the dominant foot.
Step 3. Place both palms on the floor while lifting the straightened leg back
Keep your arms straight next to your ears as you lower your hands to the floor so that your head and chest are toward the floor. You simply lower both arms until they are parallel to the floor. Lift the straightened leg back so that the body looks like a T.
- This step requires a good balance. You may need to lower and raise your leg several times until you are able to stay in a balanced position.
- Don't worry if you haven't been able to keep your balance. When you're ready to somersault, you don't have to stay in this position for too long because you need to move with the flow.
Step 4. Place one palm on the floor as you turn your body to the side
Make sure you place your palm on the same side as your dominant foot. Then, place the palm of the other hand on the floor directly above the guide line at a distance of shoulder width apart. At this time, the position of both palms is ready to do a handstand.
- For example, if you step your right foot forward, place your right hand first followed by your left.
- Point your fingers straight ahead while stretching so that your body is more stable when you somersault.
Step 5. Hit your dominant foot on the floor and then throw both feet up to form a V
Straighten your dominant leg after hitting the ground while throwing the other leg straight up. Use your palms on the floor to maintain balance. Make sure your head and chest are in the middle of your palms while hanging in a breech position.
- Use the strength of your shoulders and core to keep your body balanced and straight up.
- Don't stay in this position for too long as you will have to move with flow.
- Make sure both legs stay straight in a V shape.
Step 6. Lower your dominant leg while raising your first hand on the floor
To complete the somersault, place your dominant foot first on the assist line. The palm will rise by itself when the dominant foot touches the floor. Straighten your arms up next to your ears.
- When you want to land again, transfer your weight to your feet.
- Try to keep your head and chest parallel to the floor.
Step 7. Lower your legs while raising your hands that are still touching the floor
The other foot will follow after the dominant foot hits the floor. Make sure you place your foot behind your dominant foot just above the guideline so that the soles of your feet are opposite the starting position. The palm that is still touching the floor will rise by itself following the raised hand.
- At this time, the head and chest are facing sideways parallel to the floor.
- A mistake that often occurs when somersaults is too late to lift your hands off the floor. You should straighten your arms next to your ears as your chest and head move up at the end of the movement.
Step 8. Stand in a lunge facing opposite the starting position
After a good somersault, the non-dominant leg will be in front with the knee slightly bent, while the dominant leg will be behind in a straight condition. At this time, the direction of the soles of the feet is opposite to the starting position. Straighten your arms up next to your ears.
Make sure your chest is facing the same direction as your feet
Step 9. Practice regularly until you are able to somersault comfortably
In addition to bringing your dominant foot forward to throw your body up, use the other leg until you're able to do a proper somersault. Practice diligently and don't give up easily!
- Somersaults in certain directions may feel easier because almost everyone has a dominant foot. Practice using both feet so you can somersault in both directions.
- If you feel nauseous or dizzy when you somersault, rest until you feel comfortable.
Method 2 of 2: Prepare Before Practicing
Step 1. Wear flexible and comfortable clothes for exercising
To move freely, wear clothes that allow you to spread your arms and legs as wide as possible, such as sleeveless T-shirts, yoga clothes, and gym leotards. Do not wear clothes made of stiff materials, such as jeans. Do not wear a skirt because it will be exposed when you somersault.
- Wear clothes for exercise, such as leggings and a T-shirt that is a bit tight.
- If you're training on a mat, don't wear socks so you don't slip or fall.
Step 2. Practice on an empty, soft surface
Find a place to practice with no furniture or other objects. The best place to practice is if the surface is soft, for example on carpeted floors, thick grass, or a gym mat.
If you want to practice outdoors, make sure the ground is level and level. Don't practice on uneven ground. Before practicing on grass, make sure there are no rocks or other hard objects so you don't hurt your hands when you somersault
Step 3. Perform wrist and lower thigh stretches
Take time to stretch before practicing to prevent injury when somersaults. Flex your wrists by moving your palms up and down. Stretch your lower thigh muscles while sitting with your legs straight in a V shape. Hold the sole of your left foot with both hands and bring your body close to your left leg. After holding for 15-20 seconds, do the same movement while holding the sole of the right foot.
Stretch for at least 3 minutes before somersaulting. If your body feels very stiff, extend the stretching exercise to 10 or 15 minutes to give your muscles more flexibility
Step 4. Practice lifting weights to strengthen your biceps and triceps
When you somersault, you need to support your body while engaging your arm muscles. You won't be able to somersault well if your arm muscles aren't strong. The triceps and biceps muscles in the upper arm play the greatest role in supporting the body.
- Do bicep curls while holding weights to strengthen your biceps. Start with light weights and gradually increase the weight as your muscle strength increases.
- Do dumbbell kickbacks to build and strengthen your triceps. Make sure you work both arms alternately.
Step 5. Practice doing a handstand so that you feel comfortable in the breech position
If you've never done a handstand before, practice this posture before somersaulting. Handstand exercises get you used to supporting your body with your arms and palms in a breech position.
