How to Practice Back Handsprings: Basic Techniques in Gymnastics and Other Sports
How to Practice Back Handsprings: Basic Techniques in Gymnastics and Other Sports
Blog Article
Back handsprings, or better known as back handsprings in English, are one of the acrobatic movements often performed in artistic gymnastics, trampoline, and other acrobatic sports. This movement involves rotating the body backwards with the hands as support, which ends in an upright position again. Although it looks spectacular and difficult, with the right training, anyone can master it.
This article will provide a guide on how to practice back handsprings, starting from preparation, basic techniques, to exercises that can help you master this movement. Kakek Merah
1. Initial Preparation
Before starting back handspring training, make sure you are in good physical condition and have good core muscle strength and flexibility. Back handspring training requires good upper body strength, balance, and coordination.
a. Stretching and Warming Up
Do enough warm-ups to avoid injury, especially to the parts of the body involved in this movement, such as the hands, back, and legs. Some stretching exercises that can be done are:
Shoulder stretch: To ensure shoulder flexibility, stretch by lifting your arms up and pulling your arms towards your body.
Back stretch: Do stretching exercises such as cat-cow stretch to improve the flexibility of your lower and upper back.
Leg stretch: Do leg and hamstring stretches to improve leg flexibility which is very important when jumping and landing.
b. Strength Training
Upper body and core strength are very important in bungee jumping. Do the following exercises to strengthen the muscles involved:
Push-ups: To strengthen the chest and arm muscles.
Plank: To strengthen the core and lower back muscles.
Superman stretch: To strengthen the lower back and back muscles.
2. Basic bungee jumping technique
A bungee jump starts from a standing position and involves jumping backwards, with the hands used to support the body while upside down, before finally landing in an upright position. Here are the steps for the basic bungee jumping technique:
a. Starting Position
Start by standing up straight with your feet shoulder-width apart.
Stand upright with your arms relaxed at your sides.
Make sure your body is in the correct position, with your head above your body and your gaze straight ahead.
b. Backward Jump Movement
Jump backward by swinging your arms up and back. Swing your arms as hard as possible to provide additional thrust.
When the jump is done, lift your legs back and bend your knees slightly to help your body rotate.
c. Hand Position
When your body moves backward, make sure your hands are placed on the floor with your fingers facing forward.
Place your hands firmly and stably so that they can support your body properly while rotating. Proper hand position helps prevent injury and allows your body to rotate smoothly.
d. Body Rotation
After your hands touch the floor, your body will begin to rotate backward.
Use the strength of your arms and upper body to push your body back to an upright position. This push will help your body rotate completely.
e. Landing
After your body is almost back to an upright position, prepare your feet to land.
Look forward as your body approaches an upright position and bend your knees slightly to absorb the impact when landing.
Landing is done with the feet resting on the floor first, followed by the body position back upright.
3. Exercises to Master the Spring Jump
Mastering the spring jump requires repeated practice and perseverance. Here are some exercises that can help you prepare for the spring jump movement:
a. Standing and Swinging Arms Exercise
This exercise helps you get used to the feeling of jumping back and swinging your arms. Stand up straight, then practice swinging your arms back strongly to prepare for the body's push.
b. Exercises with the Help of a Friend or Trainer
When you first try, you can ask a friend or trainer to hold your waist or back while practicing. This assistance will give you a sense of security and make it easier to rotate your body.
c. Backbend or Bridge Exercise
A backbend is an exercise that trains the body's flexibility and prepares the back for the spring jump movement. Do a backbend from a standing position or with the help of a wall. This exercise helps the body adapt to the movement of turning the body backward.
d. Exercise with a Mat
Exercising on a soft mat or trampoline is highly recommended to reduce the risk of injury. Doing a backward jump using a mat or protective gear helps reduce the stress on your body, especially when you are not used to the movement.
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