A earlier walkover is a skill that normally a gymnast to learn twice, as soon as on floor and once on beam. ~ above both floor and also beam it have the right to be a scary skill, due to the fact that it’s normally the an initial time a gymnast is doing a skill backwards.
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Before discovering a earlier walkover top top floor, you should know how to execute a leg kickover. The idea that the skill is an extremely similar, but the mechanics are different.
Before attempting to find out a earlier walkover top top beam, girlfriend should have mastered a back walkover top top a line on the floor, and then ~ above a low beam.
Muscles You need for a back Walkover
Core: her stomach muscle do many of the work-related in a earlier walkover. Your stomach muscles help control her body ~ above the way back to your hands, and they space what aid pull your legs over your head.
Arms: You must have strong enough arm muscles the they deserve to hold you up while you space inverted.
Exercises You have the right to Do at Home
Handstand Holds: You deserve to practice stop a handstand to strengthen your arms, for as soon as they need to support you during your back walkover. If you can’t organize a handstand an extremely long there is no support, you deserve to practice them against a wall with a handstand homework mat. You can either do a handstand through your stomach dealing with the wall, or your stomach dealing with away native the wall. Make sure to squeeze her core, butt and legs.
Planks: Planks will assist you build the main point muscles you need for a earlier walkover. Start by trying to hold them for 10 secs at a time, working approximately 60 seconds. You have the right to do a plank exercise from either her wrists or her elbows. When you space in the plank position you want to be squeezing her legs, butt and core. Her shoulders should more than your elbows, and also your body should be in a straight line from her head to her feet. Together you room squeezing all your muscles and also maintaining a straight-body position, make sure to breathe!
V-Ups: V-ups space a harder core exercise, but are good for increase the muscles you require for a earlier walkover. The action of lifting her legs off the floor mimics the activity of her leg coming off the ground in the beginning of a earlier walkover. To execute a V-up, begin lying flat ~ above the floor through your eight over your head and also your legs straight and squeezed together. Making use of your core, pull her legs up at the exact same time as you pull your upper-body off the floor, making sure to no arch her back. You want your hand to touch your feet. Reduced both her upper-body and your legs earlier to the floor to finish the repetition.
Drills for discovering a ago Walkover
Before you effort a back walkover, you need to be able perform a leg kickover. Inspect out just how to do a leg kickover for much more drill ideas.
Walk her Hands down the wall surface to a Bridge: Stand between a foot and also two feet from the wall, the distance depends how tall girlfriend are. Carry out a earlier bend by leaning back and walking her hands down the wall. You should end in a bridge with your hands on the floor.
Drills for discovering a ago Walkover on the Beam
Bridge top top the Beam: lie on your back and push up right into a leg on an initial a low beam, and then a high beam. You should have the ability to push up right into a leg on the beam prior to attempting a ago walkover.
Handstand on the Beam: law a handstand top top the beam and landing in a lunge is usually the second fifty percent of the earlier walkover. So you should be able to do a handstand ~ above the beam perfectly before ever attempting a ago walkover.
Back Walkover top top a Line: make a line through duct ice cream on a panel mat. You can practice doing a ago walkover on that duct ice cream line. Make certain your hands are on the duct tape as well as your feet.
Back Walkover top top the short Beam: The following progression for learning a ago walkover top top the high beam is to have the ability to do one top top the low beam. Make certain you have established how to get your hands together on the beam. Some people put your thumbs together in the facility of the beam, and also use the rest of their hands to grip the beam, when others put the leaf of one hand between the thumb and index finger that the other hand.
Tools for learning a ago Walkover
Here room some tools and also equipment mentioned above for help you find out a earlier walkover on both the floor and also beam.
Low Beam: A low beam is essential for learning just how to do a ago walkover on the high beam. It’s an important skill progression.
Handstand Homework Mat: A handstand homework mat is advantageous for practicing handstands at home without having to do them versus a tough wall. Because the center of the ago walkover is usually a handstand in a separation position, it’s crucial to practice and have mastered handstands.
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If you strengthen the muscle you require for a back walkover, and also practice the drills listed above, we have confidence the you will quickly learn exactly how to perform a back walkover. Once you have actually mastered a back walkover top top floor, it simply takes a couple of tweaks and lots more practice prior to you deserve to learn a ago walkover top top beam.