A earlier walkover is a ability that normally a gymnast to learn twice, when on floor and once on beam. Top top both floor and beam it have the right to be a scary skill, due to the fact that it’s normally the very first time a gymnast is law a skill backwards.
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Before discovering a earlier walkover top top floor, you must know exactly how to perform a bridge kickover. The idea the the ability is very similar, however the mechanics space different.
Before attempting to learn a ago walkover on beam, friend should have actually mastered a earlier walkover on a line on the floor, and then top top a low beam.
Muscles You require for a back Walkover
Core: your stomach muscle do many of the work-related in a ago walkover. Her stomach muscles assist control her body on the way back to your hands, and also they space what help pull her legs over your head.
Arms: You need to have solid enough eight muscles that they have the right to hold you up while you are inverted.
Exercises You have the right to Do in ~ Home
Handstand Holds: You have the right to practice hold a handstand to strengthen her arms, for when they need to support you throughout your back walkover. If girlfriend can’t organize a handstand really long there is no support, you can practice them against a wall with a handstand homework mat. You have the right to either perform a handstand v your stomach facing the wall, or her stomach dealing with away from the wall. Make sure to squeeze your core, butt and also legs.
Planks: Planks will aid you build the main point muscles you need for a back walkover. Begin by make the efforts to organize them for 10 seconds at a time, working up to 60 seconds. You can do a plank practice from either her wrists or your elbows. As soon as you are in the plank place you want to it is in squeezing your legs, butt and also core. Her shoulders should more than your elbows, and also your body have to be in a directly line from her head to her feet. As you are squeezing all your muscles and maintaining a straight-body position, make sure to breathe!
V-Ups: V-ups room a harder main point exercise, however are an excellent for strengthening the muscle you need for a back walkover. The action of lifting her legs turn off the floor mimics the action of your leg coming off the floor in the beginning of a back walkover. To perform a V-up, start lying flat on the floor v your arms over your head and your foot straight and squeezed together. Utilizing your core, pull your legs up at the exact same time as you pull her upper-body turn off the floor, making sure to no arch your back. You want your hand to touch your feet. Lower both her upper-body and also your legs earlier to the floor to finish the repetition.
Drills for learning a ago Walkover
Before you attempt a back walkover, you should be able perform a leg kickover. Examine out just how to execute a bridge kickover for more drill ideas.
Walk your Hands under the wall to a Bridge: Stand in between a foot and two feet indigenous the wall, the distance depends just how tall girlfriend are. Do a ago bend by leaning earlier and walking her hands down the wall. Friend should end in a bridge through your hands on the floor.
Drills for discovering a earlier Walkover ~ above the Beam
Bridge top top the Beam: lie on your earlier and push up right into a bridge on an initial a low beam, and also then a high beam. Friend should have the ability to push up right into a leg on the beam before attempting a ago walkover.
Handstand on the Beam: doing a handstand on the beam and also landing in a lunge is basically the second half of the back walkover. So friend should have the ability to do a handstand ~ above the beam perfectly prior to ever attempting a ago walkover.
Back Walkover on a Line: make a line v duct tape on a dashboard mat. You have the right to practice law a ago walkover on that duct tape line. Make certain your hands space on the duct tape as well as your feet.
Back Walkover top top the low Beam: The following progression for learning a back walkover ~ above the high beam is to be able to do one top top the low beam. Make certain you have established how to acquire your hands with each other on the beam. Some civilization put your thumbs with each other in the facility of the beam, and also use the rest of their hands come grip the beam, when others placed the sheet of one hand between the thumb and index finger the the various other hand.
Tools for discovering a earlier Walkover
Here room some tools and equipment mentioned above for help you discover a back walkover on both the floor and also beam.
Low Beam: A low beam is important for learning just how to carry out a earlier walkover ~ above the high beam. It’s critical skill progression.
Handstand Homework Mat: A handstand homework mat is useful for practicing handstands at residence without having to carry out them versus a tough wall. Since the center of the earlier walkover is usually a handstand in a break-up position, it’s necessary to practice and also have mastered handstands.
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If you combine the muscles you need for a earlier walkover, and practice the drills noted above, we have confidence the you will shortly learn exactly how to do a back walkover. When you have actually mastered a ago walkover on floor, it just takes a pair of tweaks and lots an ext practice before you deserve to learn a earlier walkover top top beam.