Parents who are concerned about the child’s physical development are looking for various techniques and exercises to develop the child’s muscular corset, as well as develop his coordination of movements and sense of balance. An excellent acrobatic element that meets all these wishes is the “wheel” exercise.

How to teach a child to do a wheel? This spectacular trick will undoubtedly help you gain the respect of your peers and attract the attention of others.

When learning this gymnastic exercise, safety should be observed to avoid injury:

1. Do the exercise with straight arms.
2. All actions must be practiced with mandatory insurance (against a wall or with the help of a partner).
3. Exercise on sand or special surface.

• Not far from the wall, you need to push off with your right foot from the floor surface, throw it towards the wall and pull your left leg. You can try to do this from a running start. When doing this, make sure your arms are straight.
• Touch the wall with your feet, standing with your back to it and spreading your legs. Start balancing by raising your left arm. The leg and arm form a continuous straight line.
• Place your right foot closer to your right palm, transferring the weight to your leg, and place your left leg next to it. Work through the sequence of actions on the right and left sides, very slowly at first.

• With your back against the wall, place your left palm close to your left foot. and the arm must be straight. Swing your right leg, bringing it up against the wall, while placing your right palm on the floor.
• Repeat the previous exercise with a handstand.

For the next stage, you need the help of a partner for backup.

At first you need to do a cartwheel against the wall, but further away than before. As you come into the stance, have your partner grab you below the shins, helping to keep your legs in line with your body. Once you've mastered this skill a little, try doing the exercise without the help of a wall. Once you feel confident, the helper can simply hold his hands at your ankles, without grabbing.

This way you can learn how to make a wheel in just one day. Good physical fitness will help you skip the wall training phase and start right away with the help of a partner. You can do exercises on sports mats or a special surface.

When mastering the exercise using a wall, you will be forced to keep your body and legs straight, and the “wheel” will look truly athletic.
Before training, you can do stretching exercises and exercise your abdominal muscles.

By performing these exercises every day, you will gain flexibility and athleticism.

1. Sitting on the floor with your legs extended, bend over, touching your toes with your hands and your knees with your face.
2. Sit with your legs spread wide. Bend to the right and left, touching your toes, and then try to lie on your stomach on the floor.
3. Lying on your back, secure your legs. Clasp your hands at the back of your head. Slowly raise your torso and lower it in the same way.
4. Lying on your side, cross your legs, securing them. Hands behind your head. Using your lateral muscles, lift your torso, trying to reach your elbow with your knee, slowly lowering to the starting position. Then repeat while lying on the other side.
5. Lying on your stomach, secure your legs. Hands are on the back of the head in a lock. By bending your lower back, lift your torso higher. Stretch your arms to the sides and smoothly return to the starting position.

Many of us tried to do a cartwheel in physical education class as children, but most of us were unsuccessful at this acrobatic element. The wheel is a fairly simple exercise, but due to incorrect execution technique, tightness, unprepared muscles, and fear, not everyone can do it the first time.

In fact, this trick is quite simple, you can learn it in 1 day. It is especially easy for a child to do this rotation using his hands. To do this, he must be properly instructed by an adult who is good at making the wheel himself.

Before moving directly to the technique of performing the wheel, it is necessary to carry out some preparation.

First, make sure that you do not have the following contraindications for this activity:

1. Serious disturbance in the functioning of the vestibular apparatus.
2. Recent hand injuries.
3. Displaced spinal discs or herniation.
4. Frequent dizziness or migraines.
5. Knee injury.

If your health is good, you can start preparing. This stage consists of a high-quality warm-up, warming up the muscles of the arms, lower body and abs.

15-20 minutes should be spent bending the body forward and backward, rotating the shoulder joints, knees, and feet. After this, do some quality stretching. It is very important for this trick: in order to do it correctly, you need to swing your legs with a large amplitude.

A child, due to their increased natural flexibility, can stretch less than an adult. The entire warm-up process for him can be completed in 10 minutes.

Hand rotation technique

After warming up and stretching, you can proceed directly to performing the wheel itself. If you are doing this exercise for the first time, it is advisable to have an assistant near you. You can train at home or outdoors, you just need to make sure that there is a lot of free space around you.

Sometimes, as a preparatory exercise, it is recommended to do a handstand against a wall. But in this case, the effectiveness of such training is low. Often people, completely unable to maintain static balance, freely perform the coup itself.

The classic version of the exercise is a forward wheel using your hands. To do this, take the starting position: stand straight, spread your legs wide, spread your arms to the sides, turn your head in the direction of movement.

Execution steps:

The main rule of this technique is to keep all limbs perfectly straight at all times!

Butterfly twist technique and wheel on one arm

The butterfly exercise is basic for performing this acrobatic element without using your hands.

It is done like this:

1. Bend your knees, spread your arms wide to your sides.
2. Turn your whole body to the right side, while twisting your legs synchronously with your upper body.
3. As you exhale, sharply turn in the opposite direction and make a strong swing with your back leg.
4. At the moment when the body is twisted as much as possible, push off with your supporting leg from the floor, throw your legs along the body as high as possible.
5. The body at this moment should be tilted low.

Performing this exercise quickly, we make a semicircle in the air with our legs, while keeping our arms parallel at chest level.

The intermediate element between the two types of wheel is to perform it with one hand. The technique is the same as for a regular twist, with the difference that at the moment of the revolution you need to rely on only one hand. If this acrobatic element turns out well, it will not be difficult to do it without any support at all.

Flip in the air without using your hands

It is much more difficult to do a back or forward flip without using your hands; this technique is considered more advanced, used by professional acrobats or as an element of parkour. But if you feel confident in your own abilities, you can try to do this acrobatic element.

The secret to performing a forward cartwheel without using your hands, the so-called aerial technique, is a high initial speed of body rotation. To do this, you need to make a strong push with your feet from the surface, setting the body to the selected vector of movement. The success of performing such an element lies precisely in the work of the legs: in the absence of additional support, they are the only part of the body that controls the movement of the body.

The easiest way is to try to do a cartwheel without support from the basic starting position. At the moment of pushing with the back leg, it needs to make a very strong swing, which will transfer the necessary inertia of movement to the body. Try to push your foot off the floor as hard as possible and throw your body up. It should be high enough from the ground to avoid damaging your head.

The aerial technique involves very good stretching of the legs. Athletes who perform this trick professionally have their legs almost stretched out into splits at the moment of twisting in the air.

Wheel back

This type of wheel is the most difficult. To perform it you need to have strong arms and good flexibility.

This kind of back flip is done through the “bridge” position. To do this, make a bridge from a standing position. Try throwing your legs up without changing the arch in your back. Correct technique involves continuous movement: throwing your legs should be done at the moment your hands touch the floor. Thus, you give them the necessary impulse to the body in order to make a coup in the air.

Which every person knew how to do during school years is a wheel. It is mastered in elementary school, and for schoolchildren this trick is not something difficult. But for an adult who has forgotten his physical education lessons, this movement can cause difficulty. By the way, this applies not only to the wheel - now try getting up from behind the computer and performing a regular somersault forward or backward. For some reason, I'm sure that most people will have problems with this. At the same time, an ordinary wheel is a very useful element that can be included in a regular warm-up.

How to learn to make a wheel

What's the benefit?

By supplementing your warm-up or training (and it doesn’t matter which one - be it work with “”, or exercises) with simple acrobatic elements like somersaults and cartwheels, you significantly help your body. In particular, the benefits of the wheel lie in the following factors:

• the flexibility of the spine improves;
• the functioning of the vestibular apparatus improves;
• Coordination and sense of balance improves.

Why exactly is this needed? If you are not an acrobat or a parkour fan, then just for general development and improving the performance of the body. Just add doing the wheel to your warm-up - it will at least be useful for your spine and vestibular system.

Preparation for execution

If you are interested in learning how to do a gymnastic wheel, you should first prepare properly. The trick, although not difficult, still requires certain skills (albeit minimal).

Preparing the place

You should prepare not only your own body, but also the place where you will do it. It is not recommended to do it at home - due to inexperience, you can very easily get caught on furniture or a chandelier (unless, of course, you have a huge apartment or house, and there is plenty of free space). All that is required is a flat surface of approximately 3x3 meters (with a margin). Ideally, if you are just starting your attempts, you can cover the floor with soft mats.

Getting ready ourselves

So, we’ve decided on the place, and now let’s decide how to learn how to make a wheel and how exactly you need to prepare for it. In principle, the only reason that can hinder you is fear - after all, you will have to move your head down, which on a subconscious level causes rejection and fear in the body. Let us list the nuances (in principle, there are only three of them) that will help you cope with the task:

1. . This, in particular, will allow you to overcome your fear. It is best to train the stand against a wall, and to begin with, use the help of someone - for insurance.
2. Determination of the convenient side. For right-handers it will be more convenient to start with the left hand, and for left-handers with the right.
3. Leg swing. This is a very important factor that will help set inertia. The swing must be done with the back leg. If you are right-handed, then you need to swing with your right foot and start with your left hand.

This is all you need to know in advance to understand how to quickly learn how to make a wheel and cope with the task. There is nothing complicated, essentially, about it.

Let's try!

Muscle memory still has its limits and limitations - the body has probably forgotten how to do the cartwheel. Therefore, you can first watch some video that demonstrates how to perform the trick. Well, you can simply rely on your own capabilities - after all, there is nothing special or complicated about it.

In order to simplify the task as much as possible for those who want to figure out how to learn how to make a cartwheel, we will describe the sequence of movements (although the video will help you much more in this regard):

1. We become the “convenient” side (we will consider performing it using the example of a wheel with the left hand - as a more common option). We place our feet approximately shoulder width apart.
2. We raise our arms up and spread them slightly to the sides. They should be approximately 45 degrees relative to the body line - this is the simplest position, which is suitable for those who doubt their capabilities.
3. We begin the movement: we bend the body to the left, while simultaneously lifting the right leg from the surface, making a powerful swing along an arcuate trajectory upwards. You should move smoothly, but not too slowly - momentum will allow you to easily and easily perform this trick, and therefore it should be created.
4. When the left hand touches the surface, we lift the left leg off the floor.
5. Then everything will happen by inertia - you won’t even have time to think about how your body will perform the trick itself. In this case, you will just need to maintain the desired “star” position (arms spread to the sides, and legs shoulder-width apart).

The main nuance in this case is to try not to deviate from the plane in which you are making the movement. In principle, there is nothing wrong with this - except that when training in a confined space you may catch something with your feet.

After you have mastered the usual version of the execution, you can complicate it. For example, you can do it on one hand, or learn to do it in the other, “inconvenient” direction.

It is best to refrain from performing the wheel for people who have problems with the shoulder joint. In particular, we are talking about the habitual dislocation of the shoulder - a fairly serious and common injury among athletes. If you have a similar problem, it is better not to perform the wheel.

We will not talk about tubes, rims and tires in this article; they will tell you and demonstrate how to learn how to make a wheel, in the sense of a gymnastic element. It is used in rhythmic gymnastics, but anyone can also learn to perform it without leaving home. Naturally, you will need: compliance with safety rules, availability of space and certain preparation.

Preparation

Before you start training, prepare yourself and the place.

Preparing the site. This condition must be fulfilled, since without the appropriate place you will not be able to learn how to make a wheel. It should be a spacious place, without unnecessary objects and high enough (so as not to touch the chandeliers with your feet). If you have the opportunity to conduct classes in a room with mats, then this is a great choice. There should be no sharp corners and nothing restricting movement. You will also need a free wall.

Preparing yourself.

• Clothes should not be excessively baggy or restrict movement. Leggings or short stretchy shorts, a T-shirt or a fitted, stretchy top that won't roll up when you're upside down work well. The choice of shoes depends on the location of the activity. If there is a smooth floor, then shoes should not slip on it.
• Warm up before starting training and do preparatory exercises.

Acrobatic wheel: instructions

First, it will be useful to learn how to perform the wheel correctly using the video lessons that we will provide you with at the end of the article. Carefully study the technique of execution, the position of the arms, legs, all the smallest movements: how to start, how this or that part of the body is involved during the execution of this element, and also how to complete its execution. Pause in the video to look at body positions.

1. A good place to start is to learn how to stand on your hands. Start by standing near a wall so you can rest your feet against it, or you can ask someone to hold you.
2. Then try to stand up, as if you are going to do a cartwheel. Determine in which direction it is more convenient for you to spin (from your left foot or from your right). Try making a wheel (even if it doesn't look like a wheel).
3. So, stand on the right side. Let's say this is the right side, that is, stand straight (turning slightly). You must perform the following sequence of movements: take a step with your right foot, lower your right hand to the floor, at the same time push off with your left foot (your legs do not need to be brought together), place your left hand on the floor, while lifting your right leg. When your right leg is in a vertical position, lower your left leg to the floor, at this time you will feel that it is time to lift your hands off the floor: first the right, then the left.

You have to be prepared that things won't work out at first. It is important to hone the movements, that is, to constantly train. You should have one smooth movement.

Video lessons

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The bizarre tricks performed by gymnasts have always fascinated our fellow citizens. Athletes defending the colors of the post-Soviet countries have always held the palm at world-class competitions.

How to make a gymnastic wheel at home

In schools and in physical education classes, a lot of attention was paid to teaching schoolchildren gymnastic exercises. And today we will look at how to make a wheel, gymnastics at home will help us with this. Now there is a fashion for a healthy lifestyle and interest in acrobatic elements is again actively manifesting itself in almost all countries of the world.

The wheel is a simple exercise. You can learn the technique of performing it in a few days, and with proper physical training, mastering this skill will not be difficult in one day. We will try to explain as clearly as possible how to make a wheel at home.

What is a gymnastics wheel?

Before performing any acrobatic stunt, you need to carefully prepare for it. Many people know how to make a wheel. Gymnastics at home is more difficult, because at home there will not always be a soft mat or enough space to perform the exercise. But, if you approach the preparatory process correctly, this idea can be easily brought to life.

Correct execution of the gymnastic wheel in nature

Before mastering the technique, you need to understand that there are certain contraindications, in the presence of which it is dangerous for a person’s health to do the cartwheel. These contraindications include:

• Weak vestibular apparatus. To check the stability of the system, those responsible for coordinating movements in an unnatural position need to spin in one direction ten times, and then stand at attention. If your head is not very dizzy and there is no imbalance during the movement, you can do the cartwheel.

• The presence of spinal hernias, disc displacement, scoliosis. People do not forget about such serious injuries and should be aware of such back problems. In this case, it is not possible to do a wheel, so that the damage to the spine does not get worse.
• Injuries to the hands, dysfunction of the elbow, knee and wrist joints, damage to the wrist and shoulder tendons.

If there are no health problems mentioned above, you can safely move on to mastering the wheel technique. But, first, as in any sport, you need an active warm-up and good stretching. Warm-up is especially important for physically unprepared people, so as not to damage tendons, muscles or joints. 15 minutes of active warm-up of the hip joint, shoulders, knees, wrists and ankles and 5 minutes of stretching of all muscles is enough. Particular attention should be paid to stretching the back muscles.

The initial technique is performed using the hands. Find a place in your home, or better yet, on the lawn, where there is a lot of space, get an assistant who will back you up. And then follow the recommendations:

• Place your feet slightly wider than your shoulders, and fix your arms above your head in this position. The head needs to be turned in the direction in which you want to do the cartwheel.

Technique for performing a gymnastic wheel at home

• Lower your front hand to the ground and at the same time make a strong swing with your leg, which is on the opposite side of the movement. The swing must be strong, because it gives strength at the initial stage in order for the wheel to come out perfectly.
• When your hand touches the floor, push it off sharply, placing your other hand slightly forward on the same line.
• When placing both hands on the floor or ground, both legs should be on top, in a level position.
• At the end of the exercise, you need to push with the pushing leg, and then put the persistent one.

The main thing is to keep your arms and legs straight. If you are interested in how to make a wheel at home, the video will help you master and understand the technique in more detail.

The wheel is a beautiful and elegant acrobatic element. Because of its beauty and relative simplicity, the wheel is practiced in many sports areas - from dance forms of gymnastics to certain types of martial arts, such as capoeira. But no matter how simple it may seem to perform, for people who are not involved in sports and cannot boast of good physical fitness, learning and performing this trick will not be such an easy task. Acrobats performing the cartwheel have strengthened muscles of the legs, arms, back and abdomen, well-developed vestibular apparatus and coordination, and of course good stretching.

Psychological preparation for the wheel

When people first try to make a wheel, they begin to feel fear and discomfort. It becomes scary to be upside down without any outside support, and there is no need to talk about the fear of falling. But this, as a rule, does not apply to children: they are reckless and fearless, they have a lot of energy and strength. The wheel is easier for children than for adults.

In order for an adult to be able to cope with fear, it is necessary to perform preparatory exercises. For example, doing a headstand/handstand against a wall - over time, the fear of turning over will go away, and the hands and muscles of the shoulder girdle will additionally strengthen. By jumping from a handstand to your feet, you can make sure that, being upside down, you can easily control your fall and land on your feet.

Preparing the training area

The ideal place to learn absolutely any acrobatic tricks is a gymnastics or acrobatic hall. There you can find soft mats for accidental falls, and an instructor who will help you learn the element. But it is not always possible to successfully find such an option. Then a sandy beach is suitable for training - soft sand will help absorb sudden falls. An area with soft grass or soil in nature is also suitable, but dangerous objects from stones to broken glass can be found in the grass. In autumn and winter, you can try training on a snowdrift or a pile of leaves. It is not recommended to practice on asphalt, especially for beginners - bruises, scratches and bruises will definitely not be avoided.

How to quickly learn a trick: in 5 minutes or 1 day

If a person has a strong and strong body, ready for physical activity, then with all the desire he can learn the wheel even in one training session.

The wheel can be taught in two ways: against the wall, and with the help of jumps. It is somewhat more difficult to teach it against a wall, but having learned it this way, it will almost immediately look beautiful and impressive.

To get started, you should take some time to do a handstand against a wall. A good cartwheel swings your legs vertically over your head, and a handstand provides a good base for this. You also need to decide which direction is easier to make the wheel. To find out without trying, you can imagine its implementation in your head, and in which direction it is performed in your thoughts, and try it.

Training the wheel against the wall proceeds as follows:

1. Make sure that you can stand in a handstand against a wall for at least 30 seconds.
2. Standing on your hands, spread your legs as wide as possible. Next, from this position, try to lean to the side, raise the opposite arm and land on your leg. Then push off slightly with your standing hand and swing with your hanging leg, thereby trying to stand up.
3. Now you need to try to get into a handstand from the side. To do this, you need to stand against the wall, lean to the side, lift one leg and lower yourself onto your hand. Turning over, place your other hand and try to stay in this position.
4. Next you should combine the previous steps. But this needs to be done at a more accelerated pace, without lingering on your hands. Gradually accelerating the transfer of your body and legs, you need to gradually move away from the wall and lean on it as little as possible.
5. The last step is the wheel in the open. If you're scared, you can tilt your legs slightly toward the ground. When the fear passes, the wheel will be smooth, clear and beautiful.

Learning the wheel by jumping is easier and less scary, but achieving beautiful execution will take longer. The training plan is as follows:

Arm exercises to improve cartwheel execution

When performing the wheel, the weight of the entire body is on the hands for a couple of moments. Your arms should in no way bend under the wheel, otherwise a fall or even landing on your head will be inevitable. Therefore, it is worth pumping up the arm muscles before and during wheel training. The following exercises will be useful for this:

• As has been said many times - handstands are the best exercise to improve your cartwheel. You need to stand confidently, not leaning on the wall, but only lightly touching it to maintain balance.
• Plank. Recently, this exercise has gained great popularity. The plank is very easy to do - all you need to do is hold a certain body position in one position for a while. This static exercise will help tighten up most of the muscle corset, which will make performing the cartwheel much more confident.
• Pushups. Push-ups in any variation will have a beneficial effect on the physical development of muscle tissue in the arms and chest. You should do push-ups at least 15-20 times. For girls, classic push-ups can be a rather difficult option, but in this case they can be replaced with push-ups from the knees.

Flexibility exercises

Flexibility does not play a particularly important role when making a wheel, but beautiful execution of an element without a certain level of flexibility simply cannot be achieved. Therefore, part of your training should be devoted to exercises for spinal flexibility.

The exercises are very simple, and many are familiar with physical education lessons at school. However, they should not be underestimated, especially for people who are still far from sports activities. And the exercises themselves are as follows:

• Bends while standing. You need to put your feet shoulder-width apart, straighten your shoulders and straighten your back. Do bends in all directions, especially pay attention to bends to the side - after all, when performing a wheel, this is where the body leans.
• Twisting the body. Exercise not only for flexibility, but also to strengthen the back muscles. To do this, you need to stand up straight, tilt your straight body forward, and rotate around your spine to the right and left.

Exercises to increase leg strength

The legs also play an important role when performing the wheel. This is especially felt when exiting the wheel onto your feet - then the weight of your entire body rests on just one leg for a second. And in order not to fall at this moment, you need strong leg muscles.

There are a very large number of different exercises for pumping your legs. But for the wheel it is enough to pump it up in the following ways:

• Regular squats. They pump up the quadriceps very well, and if you squat deeply, they also work out the calves. Ligaments and joints are also strengthened, which will seriously reduce the likelihood of any injuries. To complicate the exercise, you can squat on one leg, or simply with weights.
• Swing your legs. Swings not only increase explosive leg power, but also dynamic stretching. With good lateral stretch, the wheel will look even better. Swings are performed simply: you need to stand at a support, bend slightly towards it and grab it, and swing one leg to the side or back. For the wheel, as you might guess, swinging your legs to the side is best suited.

Teaching a child to make a wheel

Children surprisingly easily and quickly master sports and acrobatic tricks. Due to their small age, their bodies are very flexible. Children are practically not afraid of acrobatics, and it is very easy to belay them. You can train him in the same way as an adult, but the easiest way to do this is in a playful way.
It is very important to interest the child. If he does the exercises unwillingly, he is unlikely to achieve any success. When a child is very interested in something, then his desire is simply impossible to stop!
If a child is not into sports, but is interested in learning how to wheel, then he may need to further strengthen his muscles or improve his flexibility. In this case, it is worth studying with him, showing by example how and what needs to be done. In no case is it necessary to force him; it is enough just to correctly explain what is needed and why.

An important step is to teach him handstands. Children are often clumsy, which is unacceptable when performing any acrobatic movement. A handstand will allow him not only to learn to control his body, but will also additionally strengthen all the necessary muscles, making his movements precise and confident.

Step-by-step preparation for the wheel is shown in the following video:

The wheel is an excellent acrobatic element, one of the simplest, but at the same time the most diverse. It is quite easy to learn, but people with weak muscles will need additional strengthening of their arms and legs to master it. You can train it in any place with a soft surface, and preferably with a trainer, and simply with a person who can provide support both physically and mentally.

Having learned the wheel, a person acquires not only a new acrobatic element in his arsenal, but also relatively good physical shape, coordination of movements and a good vestibular apparatus. Children especially love to “carry around”: the element is very fun to perform and demonstrate to others, and children often learn it quickly and without much stress.

In contact with

A cartwheel is a visually impressive acrobatic feat in which the person performing it spins 360 degrees using their arms. Most often they learn to do it in childhood, but in fact there is nothing so difficult about it that an adult could not master. That is why anyone who has such a desire can learn how to make a wheel.

How to do a cartwheel: gymnastics

Such a beautiful exercise as the acrobatic wheel not only looks impressive, but also promotes the development of several muscle groups at the same time, which are used when performing it: the muscles of the arms, the back (in particular the lumbar region), and the shoulder joint. They help to achieve ideal graceful posture, as well as abdominal and leg muscles.

Having mastered such a gymnastic exercise as the wheel, you can not only strengthen almost all the muscles of the body, make your posture ideal, but also perform an excellent workout for your vestibular apparatus, which is responsible for coordinating human movements.

But first you need to find out in advance whether you can start doing this exercise. If you have problems with the vestibular system, you often experience dizziness or headaches, it is better to refrain from this trick and not to perform it without consulting a qualified specialist. If during the exercise you begin to feel unwell, this can lead to at least bruises, or even more serious injuries.

It’s better not to start training alone; it’s worth inviting someone who can back you up and help you if you fall. This will help avoid bruises and sprains. Unfortunately, given the size of our modern housing, not every private house, much less an apartment, can afford to perform this exercise. This requires a lot of space, which means that in a cramped room, before starting classes, you will need to remove certain pieces of furniture and fragile little things, such as mirrors, hanging chandeliers, glass tables.

In addition, if a person has not previously played sports, then first you should train your legs and arms for several weeks. An ordinary push-up, pull-up or squat will do. After this preparation, performing the exercise will be much easier. It wouldn’t hurt to train your vestibular system: you need to perform rotations around yourself every day. You can start with 3-10 rotations, paying attention to how you feel. If you start to feel dizzy, you should stop exercising. With each subsequent workout, the number of revolutions should be increased.

How to make a wheel correctly?

Before performing this trick, you need to prepare both yourself and the location. The latter should be spacious, without unnecessary items. A gym would be an excellent option; there are mats there.

Clothes should not restrict movement or, on the contrary, be too loose. Short elastic shorts, leggings and a fitted T-shirt or top, also made of elastic material that will not roll down when the body is upside down, are perfect. Shoes depend on where the exercise is performed. If the floors are smooth, then it should be non-slip. Immediately before performing the exercise, you should do a warm-up and a set of some preparatory exercises.

Before doing the cartwheel, you should carefully familiarize yourself with the technique of the trick, then close your eyes and imagine exactly how the body should move.

You also need to practice standing up on your hands. To do this, you need to run up and do it in such a way that your body is level (by the way, you can start with exercises near the wall). If you manage to do this without difficulty, then you are unlikely to encounter any difficulties with performing the wheel itself. So, how to perform a gymnastic wheel:

1. To begin with, you should stand up straight and walk a little forward to accelerate;
2. Now you need to lower one hand towards the floor, but the other, on the contrary, raise it up as much as possible, making a swing;
3. With the hand on which the support is placed, it is necessary to push off from the floor, and place the second one on the same line, 1 leg will already be raised;
4. Then you should raise the second leg - now you are already standing on your hands!;
5. Afterwards, you need to return to the starting position, while placing your leg on the floor, the 2nd one raised up, and lifting off the floor the arm that was lowered by the 1st, then the 2nd, and then the 2nd leg.

When performing the exercise, you need to stay straight (this applies to both the limbs and the body). It will be much more difficult to throw your legs in a bent position. By changing the trajectory of the entire body, they can provoke a fall on the side, and a slouched body will greatly reduce arm strength. You also need to be prepared for the fact that nothing may work out at all the first time. The main thing here is to hone the movements, that is, perform this trick more and more often. After this, you will be able to perform the wheel at a reflex level as a single movement.

How to make a wheel: video

Doing a gymnastic exercise like a wheel is not at all difficult, as it seems at first glance. Moreover, after several training sessions you will do this automatically. The most important thing here is the handstand. If you learn how to do it, then the wheel will be given to you without much effort!

Almost every child dreams of learning how to make a wheel correctly. But not all adults manage to do this without prior preparation. Therefore, many come to the conclusion that this is something impracticable and unrealistic. But you can learn to do this gymnastic trick at home and even without professional physical training.

Before you start training, you should prepare. You must first prepare the place where you will train - it is very important that there is enough space, preferably a room without furniture and with a high ceiling, there should be no mirrors or glass nearby. Of course, a gym with mats would be a great option, but this is not possible for everyone.

You will also need free space against the wall. Clothes should not be too tight, but not too loose - no hoods. Leggings and a fitted tank or T-shirt are ideal. Shoes should also be comfortable, and take into account the surface of the floor so that it is not slippery.

Execution technique

It costs a little to warm up with a few physical exercises. If you have not previously played sports, then you need to practice for some time so as not to get injured. You can start with regular push-ups, pull-ups. Flexibility training will also be very appropriate - exercises such as bending to the side, forward, backward, and circular movements of the body are suitable.

It is also important to practice standing on your hands. For the first time, try to do this near the wall, if you can do the stand without much effort, then proceed to the next step: take a running start and stand on your hands so that your body is as level as possible. To make a wheel perfectly correctly, you will need gymnastics.

4 basic rules for performing a wheel:

1. Stand in the place where you will begin the acceleration.
2. Lower one arm parallel to the body, and lift the other up.
3. With your lowered hand, you should push off from the floor, and place the second on the same line as the first. One leg should already be raised, then lift the other one.
4. Then return to the starting position, placing your legs on the floor one at a time.

The body should be as even as possible. If your legs are bent, it is difficult to cross them and there is a high risk of falling. A hunched back will reduce arm strength. It is important to remember that you most likely will not be able to do the exercise correctly on the first try.

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How to teach a child to do a cartwheel

It is easiest to learn to do this gymnastic trick in childhood. After all, the child’s body is so light and flexible that no special effort is required. It is important for children, like adults, to first practice.

The learning sequence is the same as for adults. First you should try a handstand against a wall. Hold your child's legs to help him maintain balance. If you have learned how to do such a trick, then it would be best to show your child clearly how to do it correctly. Thus, instilling in him that everything is done easily and simply.

Contraindications for implementation

If you suddenly have frequent dizziness or migraines, or have problems with the vestibular system, then you should refuse to perform such a gymnastic exercise as the wheel. It is important to start by consulting with your doctor or a specialist in the field.

Don't start your first workouts without someone else's help - you need a friend in case you need support or help with falls.

Don’t despair if everything doesn’t work out – practice doing the cartwheel regularly, some people can do it in one day. Don't forget about regular physical exercise, thanks to which you can quickly master the trick.

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08.03.2018

How to do the wheel exercise correctly video. How to learn to make a wheel? Principles of performing gymnastic exercises.

It is quite interesting to observe from the side a person who knows how to perform some kind of exercise, be it in a park, on a square, in crowded places or on the beach. Acrobats always and everywhere attract attention. Looking at physically developed athletes, you want to control your body just as beautifully, demonstrating elements of acrobatics to passers-by. Nothing is impossible. At any age, a person can learn to perform simple elements even at home. Professional gymnasts recommend starting with the simplest exercises. How to make a wheel? We will discuss this issue later. Before you start practicing at home, you need to properly prepare, study the technique and only then get down to business.

Where is the best place to study?

An apartment is very different from a gym in that there is no large amount of free space. Anything can become a hindrance - including a chandelier, sofa, wardrobe and other furniture. Therefore, it is necessary to choose a convenient place before making the wheel. Gymnastics at home requires caution. Make sure there are no obstacles. For quality training, it is better to perform exercises near a wall. It is quite clear that it is more convenient to exercise in the gym or on the street. A strong enough assistant, capable of holding a novice acrobat in his hands for several minutes, will not be superfluous.

Cloth

It is worth paying attention to clothing. No restriction of movement or baggyness. During the learning process, you need to be prepared for the fact that before you make a cartwheel, you will have to be in the “upside down” position for some time. Accordingly, all things will roll down. Slightly tight shorts and a T-shirt are the most practical option. Warming up before starting exercises will warm up all the muscles, preventing possible strains if the exercises are performed incorrectly.

Warm-up

Warm-up should be given great attention. You won’t be able to just wave your hands and start learning right away. Warm-up should include a set of exercises that must be performed correctly. All muscles of the body need to be warmed up as much as possible. The joints should not crack. Be sure to warm up the muscles of the arms, legs, back and neck. The neck generally needs to be given special attention. Experts recommend performing several exercises to warm it up. When falling from an upside down stance, you are subject to significant deformation. Indicators of an effective warm-up are a noticeable increase in speed and a feeling of a surge of warmth in all

Execution technique

Before you make a wheel, you need to familiarize yourself with the technique of performing the exercise.

1. Not every novice acrobat will be able to do it the first time. You need to learn how to perform this exercise near a wall with an assistant. For a handstand near a support, experts recommend following three gymnastic rules: arms are straightened at the elbows, the back is kept straight, the legs are straightened at the joints, and the toes are extended as much as possible. The whole body must be in constant tension. Any relaxation of the muscles of the arms or back leads to a fall.

2. Pendulum in handstand. Once you have learned how to stand on your hands against a wall or with an assistant, you need to move on to working on this exercise before doing the cartwheel. Gymnastics requires consistent completion of a task. You need to learn to control your center of gravity. Carefully changing the tilt with your legs, you need to transfer your body weight, completely freeing your right limb to your left hand, which can be slightly raised. Having returned the right hand to its place, we move the center of gravity to it and raise the left hand. The pendulum is a very difficult and dangerous exercise that must be performed carefully and carefully.

3. Jumping with bent legs over a support. Standing next to a support or bench, you need to lean against it with straight arms. The back is parallel to the floor. Having pushed off with your feet, you need to move your body to the other side - through the support. Do not move your arms or bend your elbows.

4. Jumping with straight legs over a support. Like this? It's time to figure out how to make a wheel with straight legs. The exercise is performed in the same way as the previous action. We just do it on straight legs. They do not need to be brought together.

5. Running the wheel through the support. Jumps are performed with straight legs over a support with only one difference. The hands are no longer fixed on the stand. They need to be placed on it immediately before making the wheel. Hands rest on the support alternately. It is during this exercise that novice acrobats decide for themselves which hand is more convenient for them to do the cartwheel with. It is recommended to work through this exercise so that you can perform it in any direction. This will help you do more complex tricks in the future.

Classic version

Let's look at the classics. How to make a wheel? Acrobatics provides step-by-step instructions. As an example, consider an exercise on the right side. You need to stand up straight and stretch your arms up. The back is straight. Step with the right foot - the right hand goes down. Push off with your left foot at the same time. In this case, the right hand is placed on the floor. When pushing with your right foot, your left hand goes to the floor. I remember the “pendulum” handstand exercise. The center of gravity is transferred to the left hand, the right limb is raised. The left foot touches the floor. The center of gravity moves to the legs. The left hand comes off the floor. The right foot touches the floor.

Safety regulations

How can you make a wheel without hurting yourself? Many people try to push off with their hands during the exercise. This is absolutely not worth doing, since to create a push you need to weaken. What will happen can be found out during the first exercise, standing against the wall. It is better to warn an assistant before the maneuver to avoid injury.

The wheel is a beautiful and elegant acrobatic element. Because of its beauty and relative simplicity, the wheel is practiced in many sports areas - from dance forms of gymnastics to certain types of martial arts, such as capoeira. But no matter how simple it may seem to perform, for people who are not involved in sports and cannot boast of good physical fitness, learning and performing this trick will not be such an easy task. Acrobats performing the cartwheel have strengthened muscles of the legs, arms, back and abdomen, well-developed vestibular apparatus and coordination, and of course good stretching.

Psychological preparation for the wheel

When people first try to make a wheel, they begin to feel fear and discomfort. It becomes scary to be upside down without any outside support, and there is no need to talk about the fear of falling. But this, as a rule, does not apply to children: they are reckless and fearless, they have a lot of energy and strength. The wheel is easier for children than for adults.

In order for an adult to be able to cope with fear, it is necessary to perform preparatory exercises. For example, doing a headstand/handstand against a wall - over time, the fear of turning over will pass, and the hands and muscles of the shoulder girdle will additionally strengthen. By jumping from a handstand to your feet, you can make sure that, being upside down, you can easily control your fall and land on your feet.

Preparing the training area

The ideal place to learn absolutely any acrobatic tricks is a gymnastics or acrobatic hall. There you can find soft mats for accidental falls, and an instructor who will help you learn the element. But it is not always possible to successfully find such an option. Then a sandy beach is suitable for training - soft sand will help absorb sudden falls. An area with soft grass or soil in nature is also suitable, but dangerous objects from stones to broken glass can be found in the grass. In autumn and winter, you can try training on a snowdrift or a pile of leaves. It is not recommended to practice on asphalt, especially for beginners - bruises, scratches and bruises will definitely not be avoided.

How to quickly learn a trick: in 5 minutes or 1 day

If a person has a strong and strong body, ready for it, then with all the desire he can learn the wheel even in one training session.

The wheel can be taught in two ways: against the wall, and with the help of jumps. It is somewhat more difficult to teach it against a wall, but having learned it this way, it will almost immediately look beautiful and impressive.

To get started, you should take some time to do a handstand against a wall. A good cartwheel swings your legs vertically over your head, and a handstand provides a good base for this. You also need to decide which direction is easier to make the wheel. To find out without trying, you can imagine its implementation in your head, and in which direction it is performed in your thoughts, and try it.

Training the wheel against the wall proceeds as follows:

1. Make sure that you can stand in a handstand against a wall for at least 30 seconds.
2. Standing on your hands, spread your legs as wide as possible. Next, from this position, try to lean to the side, raise the opposite arm and land on your leg. Then push off slightly with your standing hand and swing with your hanging leg, thereby trying to stand up.
3. Now you need to try to get into a handstand from the side. To do this, you need to stand against the wall, lean to the side, lift one leg and lower yourself onto your hand. Turning over, place your other hand and try to stay in this position.
4. Next you should combine the previous steps. But this needs to be done at a more accelerated pace, without lingering on your hands. Gradually accelerating the transfer of your body and legs, you need to gradually move away from the wall and lean on it as little as possible.
5. The last step is the wheel in the open. If you're scared, you can tilt your legs slightly toward the ground. When the fear passes, the wheel will be smooth, clear and beautiful.

Learning the wheel by jumping is easier and less scary, but achieving beautiful execution will take longer. The training plan is as follows:

Arm exercises to improve cartwheel execution

When performing the wheel, the weight of the entire body is on the hands for a couple of moments. Your arms should in no way bend under the wheel, otherwise a fall or even landing on your head will be inevitable. Therefore, it is worth pumping up the arm muscles before and during wheel training. The following exercises will be useful for this:

• As has been said many times - handstands are the best exercise to improve your cartwheel. You need to stand confidently, not leaning on the wall, but only lightly touching it to maintain balance.
• Plank. Recently, this exercise has gained great popularity. The plank is very easy to do - all you need to do is hold a certain body position in one position for a while. This static exercise will help tighten up most of the muscle corset, which will make performing the cartwheel much more confident.
• Pushups. Push-ups in any variation will have a beneficial effect on the physical development of muscle tissue in the arms and chest. You should do push-ups at least 15-20 times. For girls, classic push-ups can be a rather difficult option, but in this case they can be replaced with push-ups from the knees.

Flexibility exercises

For the execution of a wheel, flexibility does not play a particularly important role, but beautiful execution of an element without a certain level of flexibility simply cannot be achieved. Therefore, part of your training should be devoted to exercises for spinal flexibility.

The exercises are very simple, and many are familiar with physical education lessons at school. However, they should not be underestimated, especially for people who are still far from sports activities. And the exercises themselves are as follows:

• Bends while standing. You need to put your feet shoulder-width apart, straighten your shoulders and straighten your back. Do bends in all directions, especially pay attention to bends to the side - after all, when performing a wheel, this is where the body leans.
• Twisting the body. Exercise not only for flexibility, but also to strengthen the back muscles. To do this, you need to stand up straight, tilt your straight body forward, and rotate around your spine to the right and left.

Exercises to increase leg strength

The legs also play an important role when performing the wheel. This is especially felt when exiting the wheel onto your feet - then the weight of your entire body rests on just one leg for a second. And in order not to fall at this moment, you need strong leg muscles.

There are a very large number of different exercises for pumping your legs. But for the wheel it is enough to pump it up in the following ways:

• Regular squats. They pump up the quadriceps very well, and if you squat deeply, they also work out the calves. Ligaments and joints are also strengthened, which will seriously reduce the likelihood of any injuries. To complicate the exercise, you can squat on one leg, or simply with weights.
• Swing your legs. Swings not only increase explosive leg power, but also dynamic stretching. With good lateral stretch, the wheel will look even better. Swings are performed simply: you need to stand at a support, bend slightly towards it and grab it, and swing one leg to the side or back. For the wheel, as you might guess, swinging your legs to the side is best suited.

Teaching a child to make a wheel

Children surprisingly easily and quickly master sports and acrobatic tricks. Due to their small age, their bodies are very flexible. Children are practically not afraid of acrobatics, and it is very easy to belay them. You can train him in the same way as an adult, but the easiest way to do this is in a playful way.
It is very important to interest the child. If he does the exercises unwillingly, he is unlikely to achieve any success. When a child is very interested in something, then his desire is simply impossible to stop!
If a child is not into sports, but is interested in learning how to wheel, then he may need to further strengthen his muscles or improve his flexibility. In this case, it is worth studying with him, showing by example how and what needs to be done. In no case is it necessary to force him; it is enough just to correctly explain what is needed and why.

An important step is to teach him handstands. Children are often clumsy, which is unacceptable when performing any acrobatic movement. A handstand will allow him not only to learn to control his body, but will also additionally strengthen all the necessary muscles, making his movements precise and confident.

Step-by-step preparation for the wheel is shown in the following video:

The wheel is an excellent acrobatic element, one of the simplest, but at the same time the most diverse. It is quite easy to learn, but people with weak muscles will need additional strengthening of their arms and legs to master it. You can train it in any place with a soft surface, and preferably with a trainer, and simply with a person who can provide support both physically and mentally.

Having learned the wheel, a person acquires not only a new acrobatic element in his arsenal, but also relatively good physical shape, coordination of movements and a good vestibular apparatus. Children especially love to “carry around”: the element is very fun to perform and demonstrate to others, and children often learn it quickly and without much stress.

In contact with

The cartwheel is an amazingly beautiful acrobatic trick during which the athlete rotates 360 degrees with his hands. It is usually learned in childhood, but in fact there is nothing about it that cannot be mastered even as an adult. Therefore, anyone can learn how to make a wheel.

How to make a wheel: acrobatics and muscles

Such a beautiful exercise as a wheel not only looks beautiful, but also allows you to develop several muscle groups that are involved in its implementation:

• arm muscles;
• back muscles, especially the lumbar region;
• muscles of the shoulder joint, which allow you to achieve graceful posture;
• abdominal muscles;
• leg muscles.

Thus, having mastered the wheel, you will not only strengthen almost all the muscles of the body and make your posture more perfect and stately, but also train the vestibular apparatus, which will allow you to accurately coordinate your movements.

Attention! If your vestibular system is out of order, or you experience headaches, this trick is probably not for you. It is better not to perform it without consulting a doctor. If you feel unwell during the exercise, this can lead to bruises and more serious injuries.

How to learn to do cartwheels at home?

When starting training, you shouldn’t do it alone: ​​invite someone who could back you up and hold you if you start to fall. This will save you from unnecessary bruises and sprains, and will also preserve your health.

Unfortunately, taking into account the peculiarities of modern housing, not every apartment or private house can afford to perform such a trick as a wheel. After all, it requires quite a lot of space, which means that in a cramped living space, before performing it, you will have to remove any pieces of furniture and fragile objects - mirrors, glass tables, hanging chandeliers that may get in your way.

In addition, if you have not played sports before, you need to first train your arms and legs for several weeks: regular pull-ups, pull-ups and squats will do. After this preparation it will be easier to perform the trick. It would be nice to train the vestibular apparatus as well. Make a rotation around yourself every day. Start with 3-10, look at your condition, if you feel dizzy, postpone classes. Increase the number of revolutions with each workout.

How to make a wheel correctly?

Before doing the wheel exercise, read the technique several times, then close your eyes and imagine how your body should move. Practice doing handstands: run up a little and stand up on your hands so that your body is level (you can start with exercises against the wall). If this can be done without difficulty, then how to make the wheel will be clear. So, the technique:

1. Stand up straight and walk forward to accelerate.
2. Lower one hand towards the floor, and the other rises as high as possible, making a swing.
3. Push off the floor with your supporting hand, place your second hand on the same line - one leg is already raised.
4. Lift your other leg up - and now you are standing on your hands.
5. Return to the starting position by placing the last raised leg on the floor and lifting the first lowered arm off the floor, then the second, followed by the remaining leg.

As you can see, making a wheel correctly is not at all as difficult as it might seem at first glance. Plus, after a few practices it will be even easier. The most important thing in learning how to do a cartwheel is the ability to stand on your hands - if you master this, then such a colorful trick will not be difficult for you.

Which every person knew how to do during school years is a wheel. It is mastered in elementary school, and for schoolchildren this trick is not something difficult. But for an adult who has forgotten his physical education lessons, this movement can cause difficulty. By the way, this applies not only to the wheel - now try getting up from behind the computer and performing a regular somersault forward or backward. For some reason, I'm sure that most people will have problems with this. At the same time, an ordinary wheel is a very useful element that can be included in a regular warm-up.

How to learn to make a wheel

What's the benefit?

By supplementing your warm-up or training (and it doesn’t matter which one - be it work with “”, or exercises) with simple acrobatic elements like somersaults and cartwheels, you significantly help your body. In particular, the benefits of the wheel lie in the following factors:

• the flexibility of the spine improves;
• the functioning of the vestibular apparatus improves;
• Coordination and sense of balance improves.

Why exactly is this needed? If you are not an acrobat or a parkour fan, then just for general development and improving the performance of the body. Just add doing the wheel to your warm-up - it will at least be useful for your spine and vestibular system.

Preparation for execution

If you are interested in learning how to do a gymnastic wheel, you should first prepare properly. The trick, although not difficult, still requires certain skills (albeit minimal).

Preparing the place

You should prepare not only your own body, but also the place where you will do it. It is not recommended to do it at home - due to inexperience, you can very easily get caught on furniture or a chandelier (unless, of course, you have a huge apartment or house, and there is plenty of free space). All that is required is a flat surface of approximately 3x3 meters (with a margin). Ideally, if you are just starting your attempts, you can cover the floor with soft mats.

Getting ready ourselves

So, we’ve decided on the place, and now let’s decide how to learn how to make a wheel and how exactly you need to prepare for it. In principle, the only reason that can hinder you is fear - after all, you will have to move your head down, which on a subconscious level causes rejection and fear in the body. Let us list the nuances (in principle, there are only three of them) that will help you cope with the task:

1. . This, in particular, will allow you to overcome your fear. It is best to train the stand against a wall, and to begin with, use the help of someone - for insurance.
2. Determination of the convenient side. For right-handers it will be more convenient to start with the left hand, and for left-handers with the right.
3. Leg swing. This is a very important factor that will help set inertia. The swing must be done with the back leg. If you are right-handed, then you need to swing with your right foot and start with your left hand.

This is all you need to know in advance to understand how to quickly learn how to make a wheel and cope with the task. There is nothing complicated, essentially, about it.

Let's try!

Muscle memory still has its limits and limitations - the body has probably forgotten how to do the cartwheel. Therefore, you can first watch some video that demonstrates how to perform the trick. Well, you can simply rely on your own capabilities - after all, there is nothing special or complicated about it.

In order to simplify the task as much as possible for those who want to figure out how to learn how to make a cartwheel, we will describe the sequence of movements (although the video will help you much more in this regard):

1. We become the “convenient” side (we will consider performing it using the example of a wheel with the left hand - as a more common option). We place our feet approximately shoulder width apart.
2. We raise our arms up and spread them slightly to the sides. They should be approximately 45 degrees relative to the body line - this is the simplest position, which is suitable for those who doubt their capabilities.
3. We begin the movement: we bend the body to the left, while simultaneously lifting the right leg from the surface, making a powerful swing along an arcuate trajectory upwards. You should move smoothly, but not too slowly - momentum will allow you to easily and easily perform this trick, and therefore it should be created.
4. When the left hand touches the surface, we lift the left leg off the floor.
5. Then everything will happen by inertia - you won’t even have time to think about how your body will perform the trick itself. In this case, you will just need to maintain the desired “star” position (arms spread to the sides, and legs shoulder-width apart).

The main nuance in this case is to try not to deviate from the plane in which you are making the movement. In principle, there is nothing wrong with this - except that when training in a confined space you may catch something with your feet.

After you have mastered the usual version of the execution, you can complicate it. For example, you can do it on one hand, or learn to do it in the other, “inconvenient” direction.

It is best to refrain from performing the wheel for people who have problems with the shoulder joint. In particular, we are talking about the habitual dislocation of the shoulder - a fairly serious and common injury among athletes. If you have a similar problem, it is better not to perform the wheel.

How to learn to make a wheel? This is a fairly simple acrobatic element that does not require much physical strength; coordination and a sense of balance are much more important. By performing a flawless cartwheel on the beach or on the dance floor, you will immediately capture the attention of those around you. If you are going to learn how to do it yourself, you must follow safety precautions:

• All elements are performed only with straight arms!
• Until the skill has been mastered, perform the exercise only with a safety net (along the wall or with a partner)!
• It is advisable to cover the floor with mats or sports foam. You can also train on a sandy beach.

Well, let's get started. First, let's practice a handstand.

• Place your hands on the floor a few centimeters from the wall. Push your right foot off the floor, throw it onto the wall, then pull your left leg up. If you can’t get into a standing position from a standing position, take a run-up in two to three steps. Hands straight!
• Spread your legs out to the sides and balance with your heels touching the wall. Then begin to lower your right leg without lifting your heel off the wall. Raise your left arm at the same time, ideally your arm and leg should form a straight line.
• Place your right foot as close to your right palm as possible, shift your weight to your leg, and plant your left foot. Work through the entire sequence to the right and left. It is important to learn how to perform the exercise at a slow pace.

Now you need to learn how to go into a side stance.

• Stand with your back to the wall, place your left palm as close to your left foot as possible. The left leg and arms are straight. Swing your right leg and throw it towards the wall, while placing your right palm on the floor.
• When you get into a handstand, do everything as in the previous exercise.

Well, we learned how to make a wheel along the wall. Practice the exercise on the right and left sides. It is necessary to let the back muscles “remember” how to keep the whole body in one plane. Do several wheels in a row.

The next stage requires the help of a partner who will back you up. It is advisable that your partner is the same height as you or slightly taller. Practice against a wall first. Stand a little further away from her than usual. When going into a stand, do not throw your heels on the wall; your partner, grabbing your ankles, will help keep your legs in the same plane with your body. Once you have mastered this skill, train without a wall. Over time, your partner will simply keep his hands at your ankles without grabbing them. In the next step, you can do the cartwheel yourself.

Now you know how you can learn how to make a wheel in 1 day. If you have good enough physical fitness, you can start training directly with exercises with a partner. You can also simply train on mats or other special surfaces. However, if you want to learn how to perform precise, “standard” cartwheels, you need to start with wall exercises. It is almost impossible to make an uneven wheel (the so-called “frog”) along the wall. If, on the contrary, you are a completely unathletic person, you can additionally do exercises to stretch your legs, train your abs (including oblique muscles) and back. Try doing the following routine every day:

1. Sit on the floor, stretch your legs forward. Bend over, trying to reach your toes with your hands and touch your knees with your head.
2. Sit with your legs spread as wide as possible. Bend to the right, trying to grab your right toe with your hands, forward, trying to lie on your stomach on the floor (back straight) and to the left, reaching with your hands to your left toe.
3. Lie on your back, stretch your legs forward and lock them. Place your hands behind your head. Slowly raise your body about 30 degrees and just as slowly lower yourself to the starting position.
4. Lie on your side, cross your straight legs and fix them. Place your hands behind your head. Raise your body with your lateral abdominal muscles, try to reach your elbow with your knee and smoothly lower to the starting position. Repeat the same on the other side.
5. Lie on your stomach, keep your legs straight. Hands clasped behind your head. Raise your body, bending at the lower back, as high as possible. Gradually spread your arms to the sides. Smoothly return to the starting position.

Start with a small number of repetitions and gradually increase their number.

Some will find it easier to learn using the video “How to learn to make a wheel at home”

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