Acrobatics is considered one of the most difficult sports. Achieving perfection in it costs a person long and painful training. After all, it is necessary to properly prepare your body, acquire the simplest skills to perform complex jumping and power elements, and protect yourself from possible injuries. If you are seriously considering taking up this sport, consider acrobatics for beginners.

Warm up

Before training, you should warm up your body. The warm-up complex includes standard exercises: head rotation, circular movements of the shoulders and hands, arm swings (synchronously forward, backward and at random). To warm up the muscles of the lower back, you can perform rotations, turns and tilts. And finally, you can stretch your leg muscles by running in place or in a circle, goose step, side jumps. Complete such a complex should be a calm step. In conclusion, you need to stand on your toes and stretch your arms up. This will help bring your breathing back to normal.

Warming up makes the muscles of a person more elastic, and the joints are mobile. This helps to easily and painlessly perform acrobatic tricks and significantly reduces the risk of injury.

Somersaults

Execution technique: From a standing position, squat down. The knees are slightly apart. The palms lie on the floor in front of you. We make a slight push forward, bending the elbows. We roll over the head, while the chin stretches to the chest, knees to the shoulders. In the position on the back, we tear off the palms from the floor and move them to the lower legs from the outside. Now we take the starting position on our haunches.

The same element can be performed backwards. In this case, the palms in the starting position will lie in front of you for a push. We push off from the floor, move the palms on the shins, pulling them to the chest. We do a back roll. The chin is pressed to the chest. We put our hands for support under the shoulders on the floor, push off again and take the starting position.

Somersault (or somersault) is universal, as it trains the ability to group and underlies the performance of jumping elements. The most difficult acrobatic trick of these is somersault with one, two and even three turns. In addition, the rolls perfectly knead the spine.

"Birch"

The birch element, familiar to everyone since childhood, also belongs to the complex of acrobatic tricks for beginners. It is performed from a supine position. The legs are connected, the socks are stretched. Through the grouping, the legs are pulled up, while the arms are the support. The palms can be held on the lower back for a “half birch”, or a little higher, under the shoulder blades for a “full birch”. Buttocks are tense.

This element is necessary to strengthen the muscles of the neck, arms, back. It is used in pair acrobatics to perform complex joint tricks.

Wheel

Execution technique: Home position is side stand. The arms are stretched up, and the legs are shoulder-width apart. Slightly starting from the floor, we make a side slope. First, put one hand on the floor and raise the opposite leg. Then we stretch to the floor with the other hand, and the supporting leg rises into the air. In this case, the weight of the body moves to the opposite side. Alternately put your feet on the floor and return to the starting position.

This trick is also called "sunshine". It is included in the acrobatic basis complex and is a preparation for other elements (for example, randat, fly somersault). The wheel requires little physical form from a person. So, even a child can master it.

"Bridge"

Acrobatic tricks for beginners include such an element as a "bridge". Yes, it is not jumping, rather gymnastic. But its periodic implementation and improvement develops flexibility, strengthens the muscles of the arms and legs. This will come in handy when transitioning to complex acrobatic stunts: back and forth flips, flasks, etc.

Execution technique: this element can be done against the wall or with the help of a gymnastic ball. In the first case, you need to stand with your back to the wall at a distance of no more than a meter, feet shoulder-width apart. Raise your hands up, tilt your head back. We touch the wall with our fingers and gradually lower ourselves down, arching our back. As soon as the hands touch the floor, you need to fix this position. Fingers on the floor should point towards the feet. Don't forget about breathing.

Headstand and handstand

In acrobatics, muscle strength, endurance, agility and balance are important. The hands are also aimed at training of the last quality. The first option is lightweight. It is performed from a kneeling position. The head and palms on the floor should form an isosceles triangle. Focusing on three points, slowly pull your knees to your chest and, lifting your feet off the floor, straighten your legs up. Now you need to keep your balance. After a while, bend your knees and lower your feet to the floor.

It is a more complex balance option. It is best to start doing it near the wall.

Execution technique: We put our hands 10-20 cm from the wall. Elbows are straight. We do a swing with one leg, we pull up the second. Feet can touch the wall for the first time, until the hands get used to the weight of their own body. Gradually, it is necessary to tear them off the support and learn to balance. In this case, the legs can be connected together or spread apart. Subsequently, such acrobatic stunts can be performed independently.

Before starting classes, you need to consider a few important points:

• physical health. People with problems of the cardiovascular system, musculoskeletal system and intracranial pressure are strictly prohibited from performing acrobatic stunts.
• Place of employment. If classes are held at home, then you will need a spacious room, freed from furniture with sharp corners. The ideal place is a gym equipped with mats, tracks and other equipment and acrobatic props.
• clothing should be free, elastic, not restrict movement. Tops and leggings are suitable for women, gymnastic leotards for men.
• Description of elements sometimes makes it hard to understand. If there is no assistant in the classroom, then you should find visual means to correctly and safely perform acrobatic stunts (photos of some of them are presented in the article).

Acrobatics is a difficult sport, it is not only difficult, but also pointless to immediately rush into a stormy sea of ​​tricks. You need to prepare your body and study the simplest elements. It would seem that simple exercises are not related to acrobatic sports. But any complex element simply consists of simpler ones - twine, somersault, roll, bridge, stand. Even somersaults are just somersaults in the air. Therefore, if you study the simplest movements well, you can simply move to a new level.

Warm up

Body weight is a big deal. You can not move too extreme, but get hurt just by falling to the floor in an uncomfortable position. The possibility of injury cannot be completely ruled out, but it can be minimized by simply warming up. Warmed muscles become elastic, joints move more easily after a good warm-up. Exercises are usually done in sequence - from head to toe. Repeat 10 to 20 times:

Simple exercises

If you are experiencing problems with the cardiovascular system, the musculoskeletal system, consult with your doctors before classes - what you can do and what not. Choose an intelligent doctor who can specify the effect of different movements on your body and, thus, you can determine for yourself what you can and cannot do. If you want a faster result, take yourself a personal trainer who will explain the exercise technique and motivate you to continue exercising.

During the exercise, the muscles are stretched, the result must be fixed with the help of additional targeted stretching of the muscle tissues. You can stretch several times on the floor, make inclinations in a sitting position to your feet.

Acrobatics for beginners is possible at home, but more complex acrobatic stunts should only be done in the gym, preferably in the gym, and only under the guidance of a coach. Many gymnastic sports schools are available in the evening for an adult audience, where experienced mentors work with everyone who wants to learn how to do somersaults, rondates and other complex exercises.

Don't get fooled by street parkour guys. Gymnasts know how many injuries await them in the equipped gym. Street acrobats who learn to do somersaults (and other acrobatics) into a sandbox instead of a soft floor with mats are at great risk of serious injury.

Today we will continue our series of articles on the topic of training, and talk about simple tricks that you can easily teach your pet. Now you will be able to surprise your guests, and show off to your friends the extraordinary intelligence and dexterity ... of a dog.

Absolutely all decorative breeds can be trained, the only difference is the time that will have to be spent on the final fixing of the element. If you have a dwarf poodle or a dachshund, consider yourself especially lucky, your student will grasp everything on the fly. But the rest of the kids will be rewarded a hundredfold for the time spent on lessons. However, the time spent together with your beloved pet has already passed for good reason ...

give paw

Everyone knows the action, sometimes it is called "Hello", or "Hi". This is the simplest, most basic command for most tricks and is the first thing to start with.

We put the dog in front, say the command, and gently but persistently take its paw with our hand, at the same time encouraging the dog with our voice. Fix the paw in your hand for a while and reinforce this position with a treat. A few repetitions, and the action will be fixed in memory. As soon as the dog began to confidently stretch one paw on command, you can proceed to the second trick.

This action can be performed by everyone, even such traditionally difficult breeds as Pekingese and.

Give me another paw

The algorithm of actions is the same as in the previous lesson. We give a command and extend a hand. Our student is acting as usual. But we ignore the "usual" paw and do not give it back, repeating the order until he guesses to give us another one. If this does not happen for a long time, you can help by gently lifting the desired limb.

Very soon the sequence will be mastered.

Guess the hand!

After a solid mastering of the previous lessons, you can teach to point to your hand, which is holding an object or a treat. This trick is always liked by the audience.

Just as in the earlier steps, show a loose fist with something tasty at the level of the dog's chest and ask clearly "In which hand" with the same intonation as you say "Give a paw." As a rule, the dog thinks quickly: you need to put your paw on a clenched fist. Immediately after that, open your palm and let you eat a piece.

This dachshund quickly understood what was required of her.

Repeat the exercise, extending both hands, pointing with your eyes at the fist with a treat. At first, mistakes are possible, but then, by the expression of your eyes, the dog will be able to clearly guess the right hand.

Now let's talk about the circus trick "Bunny"

Another simple trick - "Tumble"

The dog lying on the floor, at the command of the trainer, turns over over its back and again takes a lying position.

We accept the starting position. With the help of a snack, we take our head to the side and back, encouraging us to roll over first on our side, and then on our back. Say the command "Tumble" cheerfully and confidently. Gently help the dog make a full circle, guiding with your hand. Reward only for a complete revolution.

Gradually reduce your participation, encouraging you to do the exercise yourself.

When a full turn is confidently made, you can begin to practice several coups in a row.

Please note that somersaults need to be worked out both in one direction and in the other, then the performance will look more impressive.

Walking on hind legs

Small breeds are more confident than large breeds in keeping balance due to a lower center of gravity.

Raise the treat so your dog can't reach it and encourage him to take a bite. Command cheerfully "Up". As soon as she jumps, let her grab a piece, while not immediately releasing it: it is important to achieve an upright position for as long as possible.

Then you can move the piece so that the dog was forced to follow him in an upright position. At first, help her by supporting her front paw or collar.

We gradually reduce our participation and increase the distance, not forgetting to cheer and praise our pet.

Instead of treats, you can use your favorite toy.

Video of more difficult tricks

Meet Chip and Jack Russell Terrera. The owner taught Chip a lot of rather complicated elements:

In the learning process, only positive reinforcement was used (it is described in this article) and a clicker. Just great guys!

Acrobatic exercises

Acrobatic exercises are used to improve physical qualities and special skills in the physical training of various branches of the Armed Forces and combat arms. They develop muscles, strengthen ligaments and joints, have a beneficial effect on the respiratory and circulatory organs, contribute to the development of dexterity and coordination of movements, spatial orientation.

With the help of acrobatic exercises, the body's resistance to the influence of adverse factors of the military professional activity of the flight personnel of the Air Force, surface ships and submarines, and the Airborne Forces is developed.

Acrobatic exercises are widely used as an aid to mastering complex elements in artistic and rhythmic gymnastics, diving and trampolining, freestyle, ski jumping, figure skating, acrobatic dancing and other sports. They are successfully demonstrated at sports festivals, in amateur performances, at leisure evenings.

Acrobatic exercises are divided into acrobatic jumps, pair and group exercises. Acrobatic jumps consist of various somersaults, flips, somersaults; pair exercises (men's, women's and mixed pairs) include stances, supports, balances and choreographic elements; group exercises consist of exercises for women (threes) and for men (fours). Threes and fours are the most difficult group exercises, including a variety of pyramids.

To perform acrobatic exercises in practical classes, gymnastic and foam rubber mats, a carpet platform, synthetic coatings, felt or clean sand, grass areas, sawdust, mowed grass are used. For sports acrobatics and jumping, a special acrobatic track 30 m long and 1.5 m wide is used. The landing zone is 6x4 m. The edges of the track are marked with lines 5–10 cm wide. The same line is drawn along the axis of the track. The height of the track, depending on the design, is 10–25 cm. Acrobatic exercises are performed on a gymnastic carpet (Fig. 66).

Learning and performing acrobatic exercises are carried out in parts and in general by all trainees at the same time (under the account) at the command of the leader. For in-line performance, 2–4 lines are equipped (2–3 gymnastic mats each), and trainees perform exercises one after another with a distance of 5–6 steps.

"Martin". To perform balance, lean forward on one leg, raise the other (take back) above the level of the pelvis, spread your arms up and to the sides, bend.

The sequence of learning: swinging the leg back with support with straight arms at the height of the belt and tilting forward at the gymnastic wall, horse, goat, trampoline; balance with support by the leg - hold for 3-5 seconds.

Rice. 66. Tumbling track and carpet

grouping. Lying on your back, bend your knees, grab your shins with your hands, press your knees to your chest and spread them slightly wider than your chin, heels are connected.

Rack on the shoulder blades. From the emphasis lying on your back, raise your straight legs up, roll onto your shoulder blades and the back of your head, rest your hands on your back, elbows on the floor, keep your torso vertical, even.

The sequence of learning: stand on the shoulder blades in the group; stand on the shoulder blades with the help of under the back and legs.

Roll forward in tuck(Fig. 67). Emphasis crouching; leaning forward, put your hands shoulder-width apart in front of your feet (40–50 cm); transfer the weight of the body to the arms, bending them and tilting the head to the chest; bring the back of the head closer to the mat; push off with your feet and gently roll forward with a round back, crouching all the way (hands in front of the legs). When rolling on your back, tightly group, grabbing your shins with your hands.

Rice. 67. Tuck Forward Roll

The sequence of learning: tight grouping in the supine position; rolls in grouping on the back forward and backward with the transition forward at point-blank range, crouching without support with hands behind.

Jump forward roll(Fig. 68). Half-squat hands back, with a push of the legs and a swing of the arms forward, jump higher up and forward onto the arms, bending the arms and tilting the head to the chest, do a somersault forward at point-blank crouching.

The sequence of learning: putting your hands further forward, - somersault forward from a place; somersault forward with a run-up push of two legs; somersault forward through an obstacle (low stands, goat) with a gradual increase in height (up to 120 cm).

Rice. 68. Jump forward somersault

Headstand(Fig. 69). Emphasis crouching; rest your hands on the mat at shoulder width; straightening the legs and bending the arms, put the head in front of the hands on the upper part of the forehead so that the three points of support make up the vertices of the triangle; raise your legs up to a vertical position; the weight of the body is mainly held on the head; forearms should be perpendicular to the floor and parallel to each other, fingers turned forward and out. Learning sequence: headstand in tuck; headstand with help (support by the hips, back and feet).

Rice. 69. Headstand

Forward roll over handstand(Fig. 70). With a swing of one and a push of the other leg, perform a handstand; without stopping in the stance, smoothly bend your arms, tilt your head to your chest, lean your shoulder blades on the mat and start rolling forward, then group up and complete a somersault.

Rice. 70. Forward roll over handstand

Learning sequence: forward somersaults through a handstand with help (support with both hands by the legs, softening the lowering onto the back).

Handstand(Fig. 97). From the stand on the right leg, the left leg is in front, the hands are at the top with palms forward, taking a step with the left and leaning forward, put your hands shoulder-width apart in one step from the push leg (fingers are apart and slightly bent); shrugging your shoulders forward, push off with your left and swing your right foot up; connecting the legs at the top and moving the shoulders back (to the vertical position of the arms), go into a handstand, stretching up as much as possible; raise your head and look at the floor in front of your fingers; maintain balance with the effort of the hands (in case of loss of balance forward, increase the pressure with the fingers on the support). The handstand can be performed from the stop by crouching with the push of two legs or by force.

The sequence of learning: handstand with feet against the wall (put hands 30–40 cm from the wall); handstand with help (the assistant lifts the trainee up by the legs, pressing his knees on his shoulders; sets his arms and back in a vertical position).

Insure for the legs and back, when self-insurance in case of a fall forward, rearrange one hand forward, turn around, stand on your feet or do a somersault forward.

Side flip(Fig. 72). From the rack on the right leg (left - to the side), leaning to the left, push off with the left foot and, successively leaning on the floor in one line with your hands, roll over sideways through the handstand into the legs apart (when entering the handstand, look in the direction of the fingers hands).

Rice. 72. Side flip

The sequence of learning: with a swing of one and a push with the other - a handstand and a flip to the side with help; coups sideways in a circle with incomplete access to a handstand (the body is somewhat bent); accompanying the trainee from the back with support for the lower back - turning sideways with the help (while keeping the arms crossed, the left over the right).

Roll back(Fig. 73). From the stop, crouching down to sit down and roll back, grab the legs near the knee joints with your hands, jerk to increase the rotation; when the shoulder blades and the back of the head come into contact with the mat, quickly put your hands behind your shoulders and, unbending them, facilitate turning over your head. When performing a somersault, do not tilt your head back. Particular attention should be paid to the timely setting of hands behind the shoulders (behind the head) in order to reduce the load on the neck.

Rice. 73. Somersault back

The sequence of learning: from an emphasis lying on your back in a tight group after 2-3 rolls - a somersault back; somersault back on an inclined plane.

Flip forward(Fig. 74). With a run, make a jump on the right leg while raising the bent left leg and arms forward and upward; leaning forward, put your left foot, and then your hands on the floor; with an active swing of the right back-up and a push of the left, make a sweeping movement with the legs through the handstand, connect the legs and, vigorously pushing off with the hands, roll over bending forward; standing up, move the pelvis forward, tilt the head back, arms up.

The sequence of learning: mastering the jump, which is performed on one leg, the other, bent, rises up, hands also rise up (walset); a swing of one and a push of the other - a quick transfer to a handstand with legs resting on a gymnastic mat suspended on a wall; forward flip with the help of or into the foam pit (at the same time, the trainee, standing on his right knee on the right side, at the moment of relying on his hands, grabs the trainee's right hand above the elbow with one hand, puts the other on his back); with an energetic and strong push under the back to help complete the exercise.

Rice. 74. Flip forward with a running start

Flip forward with turn. With a run, make a jump and, bending over, put your left foot one step forward; pushing off with the left foot, alternately put the left hand on the floor first to the toe of the left foot with the fingers to the left, then quickly the right hand with the hand turned left-back (the right hand is placed behind the left hand, the right foot with a strong swing contributes to the stand). Relying on the right hand ends the transition to a handstand and a turn around (legs in the rack are connected). Further, bending, legs quickly lower down, push off with your hands and go to a standing position.

Learning sequence: flip to the side; from a handstand - a jump from hands to feet, followed by a jump (it is recommended to perform from a hill); turning over with the help of a hand belt (lounge) or into a foam pit.

The nature of the execution of the coup depends on the subsequent exercise. If a back flip is performed after a flip, then the flip should be with a landing on the toes and with a high jump up; if the next is a back flip, then a flip with a turn is done without jumping on a full foot, the legs become closer to the hands.

Shoulder stand in pairs. The lower one lies on his back with bent legs, feet apart slightly wider than the knees, arms extended forward with palms up; the second, putting one leg forward, grabs his knees and puts his shoulders on the partner’s hands, then, with a push of one and a swing of the other leg, he performs a shoulder stand. The arms of the lower and upper are straight.

The sequence of learning: the exercise is performed with the help, the department is divided into triples, the first lies on his back, the second puts his shoulders on the partner’s hands, the third is on the side, the second on command performs a stand, the third helps; then the trainees sequentially change roles (the second lies down, the third performs the rack, the first helps, etc.).

Back roll with help in pairs(Fig. 75). Stand in pairs with their backs to each other; take the first number by the hands (at the top by the wrist joint) of the second; the first one does a semi-squat and leans forward (do not press on the partner’s hands, but only hold); the second, bending back, raises his legs; the first, straightening his legs and leaning forward, raises his back, making it easier for the second to roll over his back; at the end of the somersault, the first one straightens up and, raising his arms up, helps the second to land softly. When landing, do not let go of your hand. To repeat the exercise, turn to the starting position without releasing your hands.

Rice. 75. Roll back with help

The sequence of learning: the department is divided into triplets; two perform the exercise, the third helps and insures.

flip back(Fig. 76). From the leg stand together, half-crouching, take your hands back, torso and head slightly tilt forward; sinking back (as if sitting on a chair), vigorously straighten your legs, wave your arms strongly forward-up-back and sharply tilt your torso and head back; then, giving the stomach and pelvis up, bend over and, continuing to move back, put your hands on the floor; passing through a handstand, bend sharply, push off with your hands, lower your legs to the floor, stand up with your hands up (make a kurbet).

Rice. 76. Flip back

The sequence of learning: squatting with the movement of the body back and sitting on the knee of the forward leg of the insurer; jump from hand to foot (kurbet); from a semi-squat, arms back - vigorous straightening of the legs with a wave of the arms up and back and tilting the torso back (the exercise is performed with insurance, standing behind, with one hand behind the neck, the other behind the back); flip back with the help of a hand belt (belayers stand on both sides of the trainee and a little behind, holding the ropes, while one hand is near the belt). As you master the exercise, switch to help and insurance without a hand belt, in this case, stand on the side and support the performer with both hands under the lower back. At the moment of turning over with a hand push from the bottom up and back, help complete the exercise.

Somersault forward with a run(Fig. 77). From a strong take-off, push with two legs to make a jump, reinforcing it with a wave of the arms forward and upward; not reaching the top point of the jump, vigorously grouping and pulling the shoulders to the legs, start rotating forward; hands at this time with arcs forward and down capture the shins near the ankle joints. The rotation of the body is carried out due to the active movement of the arms and head forward, lifting the pelvis up and tilting the torso forward. Finishing the rotation (in the head-up position), sharply straighten the legs forward and down and land.

Rice. 77. Front somersault running

The sequence of learning: with a run, a jump up in a tuck and at a pace a somersault forward through a hill of mats with a gradual increase in height; without touching the obstacle with hands and back - somersault through the elevation; somersault forward into the foam pit; somersault with a running push from the gymnastic bridge.

Insure from the side and slightly in front of the place of the push, and in case of incorrect execution, grab your hand under the neck and back, help perform somersaults and prevent a fall on your back or head.

Forward somersault from springboard. After a strong push and flying forward and upward with arms extended upward, group, bending the legs at the knee joints and tilting the head to the legs spread at the knees; then start rotating forward, grabbing the shins with your hands and holding the grouping for as long as possible; then, in a position with your back to the floor, quickly ungroup, directing your legs forward and down, and land.

Learning sequence: jump up in tuck; somersault forward into the foam pit; front somersault with help and insurance.

Standing on the side of the springboard, with one hand under the back, with the other behind the shoulder or neck, help the trainee complete the exercise. Belay can also be provided with a suspension or hand belt.

Back somersault(Fig. 78). Half-crouching and tilting the body slightly forward, take your hands back, with a sharp, strong push of the legs and an energetic wave of the arms up in front of you, make a jump up; after a push, quickly pull the legs to the chest (group), grabbing the legs approximately in the middle of the lower leg; the head is tilted back, contributing to the rotation of the body. Finishing the rotation, straighten your arms - up and land.

Rice. 78. Back somersault

Learning sequence: jump up from a place with support under the back and grouping; somersault back from elevation down; back somersault using a hand belt; somersault from a small elevation into a foam pit.

Belay from the side and, putting one hand on the belt, the other under the thigh from behind, with a push, help to jump up and roll over until landing.

The simplest gymnastic tricks - splits, bridges, handstands are in fact the key to most complex gymnastic elements - somersaults, randats, flasks, flips, wheels and many others. Beginners in gymnastics, rhythmic gymnastics, acrobatics, complex sports dances, trampolining need to pay attention to these simple but important exercises.

Leg-split

Twine is useful for various elements, for example, for standing or coups, wheels, randats.

First you need to do a warm-up - warm up the neck, back, groins. Then you need to do lead-up exercises - we sit on our legs so that one is bent and the other is straight so that the thigh touches the calf, the angle should be 130 - 140 degrees. Then we begin to smoothly move from side to side. At first it will be difficult, so stretch the exercise over several days.

Complicate the exercise - do rolls with the rotation of the body. Sit like this for about 15 seconds on one leg, then on the other. Then start making folds to the side. If you do the exercise for several days, the groins will stretch. There is no need to be afraid of pain, it is the muscles that are stretched, or, as the athletes say, krepatura. After a while, start doing real twine.

What are the dangers for beginners? You can pull your groin and get a lingering feeling of pain. There will be pain even when you learn how to do the splits - for example, after a long break or without a proper warm-up.

There is also a danger of a muscle rupture in the groin area, a symptom is the inability to walk, it is difficult to move the leg. Such a problem can occur due to sudden movements, so train smoothly.

The bridge is useful for other gymnastic exercises, for example, the tempo flip of the flask. The bridge is used not only in artistic and rhythmic gymnastics, but also in acrobatics, complex choreography.

The bridge needs a different warm-up than other elements. The back is an important part of a person, so you need to be careful with it.

Warm up:

Making a bridge:

• 1. We lie down on our back, pull our feet to the pelvis, put our hands near the head with the fingers of the palms to the legs and straighten up.
  2. After this exercise, continue against the wall - stand with your back to the wall, a distance of about one meter and slowly lower yourself so that your hands walk along the wall. We also gently rise after the hands touch the floor.
  3. After the back is sufficiently stretched, we make a bridge without a wall.

Put something soft under your head and back, maybe a blanket or a large pillow, maybe a gymnastic mat.

Possible injuries - on the bridge you can stretch your back - if you do not do a warm-up or do the exercise too abruptly. The spinal muscles can hurt for a long time and severely, because there are about five hundred of them.

The handstand is a seemingly simple exercise, but in fact it is a complex gymnastic element that is needed in acrobatics, the choreography of sports dances.

In the rack, the main thing is to find a support - the center over which you need to hold the body. Of course, depending on the preparation, the rack can be done against the wall and without support.

First, we do a light warm-up, then - lead-up exercises:

• fold to stretch the back;
• headstand to feel supported.

Then we approach the wall, take a step so that the front leg is bent at an angle of 120 degrees. We bend over, put our hands on the floor near the wall (fingers touch the wall), bend over, throw back our back leg and stand on our hands. The second option - we stand with our backs to the wall and stand on our hands, we rest our legs against the wall. Then with our hands we come closer to the support.

When you are confident in your abilities, do it without a wall, but not far from the wall in case of a fall, then you can rest against it, this is a kind of insurance.

Completely independent handstand, we find a fulcrum (we are looking for balance ourselves), you need to strain your back, and stretch your legs.

These tricks for beginners can be supplemented with similar tricks - a split in the air, a bridge with a twist of the twine and many others, it all depends on your preparation and desire.