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Back handsprings can come within 6 days for some people and 6 years for others. The easiest way to learn how to do one is with these 3 things: coach, safety mats, and knowledge. You need the coach or instructor for guidance and support, the mats so you don't get injured, and knowledge so you are educated on form and instruction. Do not try it all alone for your first time without any spotters or protection. As long as you are ready to try it, follow these steps:
1. Breathe and relax. If you tense up or panic, it will make things worse. Just do it.
2. Get in stretchy exercise apparel or even a gymnastics leotard.
3. Start with your arms by your ears and your rib cage pulled up as far as you can go. Make sure you have at least 7 feet behind you where you are performing the skill.
4. Swing your arms back behind you while bending your knees and back straight up. If you took a quick picture the second you did that, it would look like you are sitting in an invisible chair with your arms back. You shouldn't be leaning forward, nor backward. You should be capable of holding this position for 1-2 seconds.
5. Swing your arms up super hard. This will do most of the handspring for you. As your arms rise, jump off your two feet with as much power as you have in your body. This is the key to a perfect back handspring. Try to aim for length and not height, but you have to be in the air enough to not hit the ground.
6. There usually is a split second where neither your hands or your feet are on the ground. But once you take off from your feet, your first intention is to look for and feel for the ground with your hands. Once you do, push through your shoulders to keep yourself sturdy and get your body over.
7. Now again you will have neither your hands or feet on the ground for even a millisecond. You have to remember to get your hands straight up, and try to get them up before you land on your feet.
8. Stick it! You just did a back handspring! Once you overcome fears, your next objection is to perfect it. Try pointing your toes and keeping your legs straight and keeping your head in. If you're in gymnastics, start adding things like Round offs or back tucks or layouts! Have fun with your Back Handspring and be safe!
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Rene
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Laofirst make sure you are capable of doing it...dont try if ur not ready. start with learning how to do a back limber. then gradually start doing your handspring with a spot the down a cheese mat by yourself and eventually youll get it! you have to keep practicing it though. dont just chuck...thats when youll hurt yourself!
stretch your back every day by doing a backbend and taking your hands and bringing them in and out. MAke sure you can do a handstand, and a backbend. I am not in gymnastics i tought myself!!! make sure you start in a sitting position, or you could hurt yourself seriously!!! remember to have fun and stay safe!!!
The best way to learn a back hand spring is to start by working on your back walkovers. next try to jump a little when your hands touch the ground. (feel free to use a spotter!) If you can find one, use a cylinder mat. Stand with your butt a few inches away, reach your hands up, squat into a sitting position with your back angled outwards. next jump up while looking back and try to look for the floor.
tip: always make sure your legs stay together and always keep your head straight ad looking back. If you don't you will flop to the side and hurt your back. another thing is, definitely use spotters if possible to gain confidence before doing it your self ad so you get the feel of what you are supposed to do.
Stretch your wrist and back a lot. If you are trying to get over using a spotter, each time you throw it have the spotter do less. When you get very good and only your confidence is standing in your way...have your spotter pretend to spot you. They can put their hands behind you but not actually toouch you. That's how I learned. Hope that helped!
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