A ago walkover is a skill that commonly a gymnast to learn twice, when on floor and once top top beam. ~ above both floor and 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 ability backwards.
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Before discovering a ago walkover top top floor, you have to know how to perform a leg kickover. The idea that the skill is an extremely similar, yet the mechanics space different.
Before attempting to find out a earlier walkover ~ above beam, girlfriend should have actually mastered a ago walkover top top a line on the floor, and then top top a short beam.
Muscles You need for a back Walkover
Core: your stomach muscles do most of the occupational in a ago walkover. Your stomach muscles aid control your body on the method back to her hands, and also they are what help pull her legs over her head.
Arms: You need to have strong enough arm muscles the they can hold you increase while you space inverted.
Exercises You deserve to Do at Home
Handstand Holds: You deserve to practice stop a handstand to strengthen her arms, for as soon as they have to support you during your back walkover. If girlfriend can’t organize a handstand really long without support, you have the right to practice them versus a wall with a handstand homework mat. You have the right to either do a handstand v your stomach dealing with the wall, or her stomach facing away native the wall. Make certain to squeeze her core, butt and legs.
Planks: Planks will help you build the main point muscles you need for a back walkover. Begin by make the efforts to organize them for 10 secs at a time, working up to 60 seconds. You can do a plank practice from either her wrists or her elbows. Once you space in the plank place you want to be squeezing your legs, butt and also core. Your shoulders should be over your elbows, and your body have to be in a directly line from your head to your feet. As you space squeezing all your muscles and maintaining a straight-body position, make certain to breathe!
V-Ups: V-ups space a harder core exercise, but are great for strengthening the muscles you need for a ago walkover. The activity of lifting her legs turn off the floor mimics the activity of your leg coming off the soil in the start of a ago walkover. To execute a V-up, start lying flat ~ above the floor v your arms over her head and also your legs straight and also squeezed together. Making use of your core, pull her legs up at the very same time together you pull her upper-body turn off the floor, making certain to no arch her back. You desire your hand to touch her feet. Reduced both your upper-body and also your legs back to the floor to finish the repetition.
Drills for finding out a back Walkover
Before you effort a ago walkover, you have to be able carry out a leg kickover. Check out exactly how to perform a leg kickover for much more drill ideas.
Walk your Hands under the wall surface to a Bridge: Stand in between a foot and also two feet indigenous the wall, the distance depends how tall girlfriend are. Do a ago bend through leaning earlier and walking her hands down the wall. Friend should end in a bridge through your hand on the floor.
Drills for finding out a ago Walkover top top the Beam
Bridge top top the Beam: lie on your earlier and push up right into a leg on an initial a low beam, and also then a high beam. Girlfriend should be able to push up right into a bridge on the beam prior to attempting a earlier walkover.
Handstand top top the Beam: law a handstand top top the beam and also landing in a lunge is usually the second fifty percent of the ago walkover. So you should be able to do a handstand ~ above the beam perfectly prior to ever attempting a ago walkover.
Back Walkover ~ above a Line: do a line through duct ice on a dashboard mat. You can practice act a earlier walkover on the duct ice line. Make sure your hands space on the duct tape as well as your feet.
Back Walkover on the short Beam: The following progression for finding out a ago walkover ~ above the high beam is to have the ability to do one top top the short beam. Make sure you have established how to acquire your hands with each other on the beam. Some world put your thumbs together in the facility of the beam, and also use the remainder of your hands to grip the beam, if others put the leaf of one hand in between the thumb and index finger that the other hand.
Tools for finding out a ago Walkover
Here are some tools and also equipment mentioned above for help you discover a earlier walkover ~ above both the floor and beam.
Low Beam: A short beam is crucial for learning exactly how to carry out a back walkover on the high beam. It’s vital skill progression.
Handstand Homework Mat: A handstand homework mat is beneficial for practicing handstands at residence without having actually to carry out them versus a hard wall. Since the center of the back walkover is basically a handstand in a separation position, it’s important 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 provided above, we have confidence that you will quickly learn just how to perform a ago walkover. When you have actually mastered a earlier walkover on floor, it simply takes a pair of tweaks and lots more practice prior to you have the right to learn a ago walkover top top beam.