The wheel is a simple gymnastic movement that helps strengthen the upper body and progress to more complex figures. Look for a safe environment in which you can practice positioning your feet and hands to propel yourself forward in the inverted position. Remember to stretch before you start to avoid injuring yourself!
Method 1 of 2: Learn to Cartwheel
Step 1. Visualize the line to follow
Imagine a straight line in front of you. You will have to rely on it to make the wheel. You can also put masking tape on the floor to create a real visible line on a gym mat. It must be at least 1 or 2 m long.
Make sure the space around this line is empty. Do not wheel near a wall or piece of furniture that you may hit
Step 2. Go forward
Step forward with your take-off foot and raise your arms. Bend the knee in front slightly and keep the other leg straight. Keep both feet parallel to the imaginary line and facing forward. Extend your arms vertically so that they are next to your ears.
- Many beginners make the mistake of standing in profile to start a wheel. Be sure to point forward to begin the movement.
- You can move any foot forward, but sometimes it is easier to lean on one than the other. To find your dominant foot, do several reverse straight supports. Do some with the right foot forward and others with the left foot forward. The foot that you can stand on most naturally is the one that you have to move forward to cartwheel.
Step 3. Lean forward
Lower your arms to the floor while lifting the leg behind. Always keep your arms next to your ears, lowering them so that your head and torso also tilt forward. Lower them only about halfway. As you lift your hind leg, keep it straight so that your body forms a T.
- You need a balance for this step. You may need to lower your leg a few times before you find a position in which you can maintain your balance.
- If you're having trouble keeping your balance, don't worry. When you master the wheel, you won't need to hold this position for a long time, as you will be doing all the different positions in one smooth motion.
Step 4. Put your hands down
Lay them on the floor while rotating your body to the side. Start by putting the hand on the same side as your take-off foot. Then put the other hand down so that they are about the width of your shoulders, as if you were doing a handstand. Place both hands on the imaginary straight line.
- If you put your right foot forward at first, put your right hand down and then your left.
- Orient the fingers of both hands away from your head.
Step 5. Roll over
Support yourself on your front foot and swing the 2 legs upwards, positioning them so that they form a V. Extend your dominant leg by resting on it so that your 2 legs are in the air and stretched up. Support your weight with your arms by resting on your hands on either side of your head, shoulder-width apart. Keep your head and torso upside down and positioned directly above your arms.
- Use your shoulders and abdominal muscles for support.
- You will not stay in this position for a long time. The wheel should be performed in one continuous motion.
- Always keep your legs straight.
Step 6. Lower the dominant leg
Lift your first hand off the ground. To complete the movement, lower your take-off foot to the imaginary line. The first hand you put down will naturally lift as your leg comes down. Raise your arm and place it next to your ear.
- Your weight will start to shift on your legs.
- Keep your head and torso more or less parallel to the ground.
Step 7. Lower the other leg
Your second hand will lift off the mat. With your momentum, your second leg will descend following the first. Place the second foot behind your takeoff foot on the imaginary line, orienting them both in the opposite direction to the starting one. Your second hand will naturally lift off the mat following the first.
- Your head and torso should be right side up and centered over your legs.
- Beginners often make the mistake of leaving their hands on the ground for too long. Make sure your arms stay straight next to your ears as you lift your head and torso as you finish the wheel.
Step 8. Receive yourself
You should land with your leg bent and face the opposite direction to the starting direction. Position yourself so that the leg that was behind at the start is in front of the other and is slightly bent. The one you brought forward at the start should be behind and be straight. Keep both feet pointed towards the point you started from. Your arms should stay straight up beside your ears.
Orient the torso in the same direction as the feet
Step 9. Repeat the process
Continue to exercise until you can perform all the movements easily. Practice changing your take off foot until you have mastered the trick. It might take a while, but don't give up!
- You may be able to make the wheel easier one way than the other. Most people have a dominant leg. However, practice supporting yourself on both feet so that you can do the wheel easily in either direction.
- If you start to feel dizzy or faint, take a break and wait until the sensation is gone before you start exercising again.
Method 2 of 2: Create a training space and warm up
Step 1. Wear appropriate attire
Put on comfortable and flexible clothes. Make sure they don't interfere with the movement of your arms and legs at all. Gym or yoga clothes and elastic leotards are good choices. Avoid fabrics that don't stretch, like jeans. Don't wear a skirt either, as it will turn around when you cartwheel.
- Sports and gymnastics clothes like leggings and tank tops are perfect.
- If you work out on a gym mat, don't wear socks as they can cause you to slip and fall.
Step 2. Choose a suitable location
Look for an open space with a soft floor. Make sure it does not contain furniture or other objects. It is recommended that you exercise on a soft surface such as a carpet, lawn or gym mat.
If you are training outdoors, make sure the ground is level and level. You will have a hard time wheeling on an uneven surface. Also be careful that there are no stones or gravel in the grass, as they will hurt your hands when you put them on the ground
Step 3. Stretch your wrists and thighs
It is important to stretch before you start to avoid injuring yourself while doing the cartwheel. Gently bend the wrists forward and back to release their muscles. Sit on the floor and spread your legs so that you form a wide V to stretch the back of the thighs. Lean the torso forward towards the floor while extending the hands towards the left foot. After 15 to 20 seconds, extend them towards the right foot.
Stretch for at least 3 minutes before you practice wheeling. If you are particularly stiff, stretch for 10 to 15 minutes to loosen up
Step 4. Strengthen your arms
Use dumbbells to strengthen them. When doing the cartwheel, you should support the weight of your whole body with the muscles in your arms. If they are not strong enough, you may have difficulty performing the movement. The most important muscles to strengthen are the biceps and triceps. They are located in the upper arms.
- Do bicep curls with dumbbells to strengthen these muscles. Start with small dumbbells and gradually increase their weight as you gain muscle.
- Learn how to do barbell kickbacks to strengthen your triceps. Perform the exercise with both arms.
Step 5. Do reverse tensile supports
This will help you get used to standing upside down. If you have never done this trick, it is advisable to learn it before trying to do the wheel. This will help you get used to supporting your weight with your arms and hands while standing upside down.
To safely exit the upright support position, pivot on one hand and step back down to the side to land on your feet. This movement will help you get off a wheel without hurting yourself, even if you lose your balance
Video. By using this service, certain information may be shared with YouTube
Quick Summary code below. Do not edit or remove from the article.