How do I go forward and go back? By learning the technique step by step you will find out that it is not that difficult! If you are fit, have strong arms and a lot of flexibility, these exercises can be really easy for you. Watch the video in which the gymnastics instructor Aleksandra Woźniak and her mentee Marysia Naumiuk show from scratch how to make the transition back and forth.
Contents:
- How do I make a forward move?
- How do I make a backward move?
How to make the transition back and forth- one of the most difficult gymnastic exercises? A few separate exercises, such as handstand and breastbone, will help you find the right technique. Moving forward and backward requires a lot of physical fitness, but for people who are familiar with and practicing sport, it will not be such a challenge.
Remember, however, that in order to move forward and backward, you must first properly perform the above-mentioned bridge and handstand. If you are unable to do these exercises, make regular armstand and sternum training. You can support yourself with strength exercises with dumbbells to strengthen your arms and back, and stretching to help you descend more smoothly into the sternum position. At first, the handstand exercise against the wall will help to reduce the risk of injury or injury.
How do I make a forward move?
Watch the video below to learn how to move forward step by step:
Exercises for moving forward on two legs
- Warm up first. Lie on your stomach, place your hands on the mat, then tilt your torso back together with your head. In this position, bring your feet close to your head. The toes of the feet should be pinched. Backward bends can also be performed while kneeling. Place your hands on your hips and bend backward, pushing your hips forward. After each backward bend, bend forward. Sit on your heels and stretch your arms out in front of you, keep your head down, your forehead should touch the mat.
- Try to make a bridge and handstand first. Once you know how to do these two elements of moving forward, you can move on to the actual exercise.
- Stand in front of the mat and put your leg forward.
- Get in the starting position - handslift up shoulder width.
- Go to handstand, hold position.
- Make the bridge and stand up with your arms raised.
Exercises for moving forward on one leg (with split position)
- In the handstand position, stop in the twine - putting one leg forward and the other leg back.
- To go to the sternum, put one foot on the mat. Stand up with one leg up and finish the exercise with the leg extended in front of you (starting position). Keep your toes tucked in and your knees straight.
- Movement should be smooth.
- If you suffer from back pain or discopathy, you should avoid exercising on the sternum, as a strong backward bend can put excessive stress on the lumbar region.
- If you are a beginner, do the back and forth transitions with the help of an instructor or someone who will support you.
How do I make a backward move?
Watch the video below for a step-by-step backward step:
Exercises for backward transition on two legs
- To learn to move backwards, stand facing the ladders while slightly straddling. Make the bridge and start gradually climbing the rungs of the ladder as high as possible (you must stand really close to do this exercise).
- Then push back and come back to the starting position. Once you are warm enough, stand with your back to the mat slightly straddling.
- With your arms up shoulder-width apart, create a bridge.
- Bounce off your legs to the back and come back to the starting position. Keep your legs together during the transition.
Exercise for going backwards on one leg (with twine position)
- Stand with your arms up and your leg forward.
- Make a bridge on one leg and stop in this position in a twine - with one leg extended forward and the other extended back.
- Get down on one leg and come back to the starting position.
- How to make splits?
- How to make a bridge?
- How to make a star?
- How to do a flip?
- How to do handstand?
- How to do a headstand?