How to roll: 10 steps (with pictures)

How to roll: 10 steps (with pictures)
How to roll: 10 steps (with pictures)
Anonim

The basic roll, also known as the front somersault, is a gymnastics movement for beginners. Although the roll is fairly straightforward, it can be used to practice more difficult tricks, like the front somersault, also known as the front somersault.

Steps

Method 1 of 2: Make a simple roulade

Do a Somersault Step 1

Step 1. Find a comfortable surface

To do a roll, you should use a comfortable mat, your gym's floor mats, or a cushion-covered floor. If you use a hard surface such as a wooden surface, you are more likely to injure your head and neck.

Step 2. Stretch well

You should stretch before performing any gymnastic movement. For the roll, there are a few key parts of your body that you should stretch out well before you begin, so that you don't strain a muscle or hurt yourself. Here is what you should do.

  • The peak stretch. Sit down and glue your legs together, extending your arms in front of you to reach your ankles, in order to fully stretch the behind of the thighs and calves, as well as the back.
  • The ankles. Sit down and put your hand just above your ankle, rotating it back and forth several times. Repeat with the other ankle.
  • Stretching the wrist. Get on your hands and knees, and place your hands so that your fingers are facing your legs, not their backs to them. Slightly move back and forth with the palms facing the floor, then turn your hands so that your palms are facing upward, while your fingers remain facing your feet.
  • Neck stretch. Move your head from side to side and then up and down, as if you were nodding your head. Finish the stretch of your neck by rotating your head several times clockwise, then counterclockwise.

Step 3. Stand up straight, sheathing the body

Stand up straight, with your hands extended upwards and your arms glued to your ears. Your palms should be turned slightly outward on each side. Your legs should be together and your back should be curved slightly, as you look straight ahead. This is a classic gymnastic position for beginners. However, if you feel more comfortable starting on the floor, you can skip that starting position and go straight to the floor.

Step 4. Squat down

Fold your legs up against your chest and place your hands on both sides of your feet, facing forward, a few inches in front of each foot. Your chest should rest against your thighs. Make a circle with your back and lower your head as if you are looking at your belly button. Remember your head should never touch the ground during a roll: holding this position will help you keep your head above the ground. You will actually land on your upper back, not your head.

Step 5. Push up on your legs

Lean forward as you push up on your feet and legs, bringing your hips up above your head, while your hands stay glued to the floor. Your arms and legs should straighten while remaining slightly bent, as you roll forward and land on your back.

Step 6. Continue to roll forward

Remember that your head should never touch the ground: as you continue to roll, your upper back will touch the ground first. Then you will roll onto the rest of your back, before getting back up. When rolling, keep your shoulders straight and horizontal: if one shoulder moves before the other, you could injure yourself and you will not land straight. No jump is needed to roll, and in fact, you might even injure yourself if you jump, all you need to do is roll forward, using the momentum generated by your legs.

Complete the figure. Your legs should be together when you finish the roll and you should land on your feet, with your arms straight out in front of you

Step 7. Get up

To complete the roll, you should roll onto your feet and use your momentum to stand up, with your arms in the air and your body sheathed again.

Method 2 of 2: Try variations (advanced)

Step 1. Roll with your hands

This is a combination that you start by standing with your legs at shoulder level and having your body straight. Get on your hands and stay there for a moment with your legs together. Then bend your arms to bring your body down to the ground and tuck your chin in to roll. Finish the movement by standing with your hands above your head.

  • As this movement is quite difficult, it is best to practice doing it with a spotter.
  • Tuck your chin tightly towards your chest so you don't touch the floor with your head.

Step 2. Roll and jump

The peculiarity of this movement is that you make a small vertical jump when finishing. Roll as mentioned in the previous step, but as you finish, use the momentum to lift yourself up slightly. Raise your arms to help you jump vertically, and land on your feet loosely with your hands still above your head.

Step 3. Perform a diving roll

To impress your friends, this figure is perfect! Instead of staying in place on your hands, you roll with an uninterrupted motion. Bait as if you are going to dive, put your hands on the ground and roll without coming to a stop. When you get back to your feet, stand up straight with your feet together.

  • Do not try to do this figure until you have mastered the roll and know how to stand on your hands.
  • When you are comfortable with this movement, you can do it wider and wider by projecting your body further forward.

Advice

  • Always tuck your chin in, so as not to injure your neck.
  • Find a softer surface like a carpet or mattress, rather than harder surfaces like wood. If you do this, you could end up with your shoulders covered in bruises, which can hurt for several days.
  • Do not wear a skirt when doing rolls.
  • Wear soft, loose clothing.
  • You have to pick up speed to achieve this, so practice on a trampoline.

Warnings

  • Be careful not to overeat or drink when rolling.
  • If you overdo it, you will be sick. You may feel nauseous if you don't know how to deal with repeated somersaults yet. It is not recommended for those who are new to rolling.

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