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A flask is an element of gymnastics. We can say that this is a simplified back flip. Of course, without certain training and knowledge, a person will not be able to make such a movement. This article talks about how to learn how to make a flask at home, about preparation - leading exercises for this element.

The back flask is a basic trick in gymnastics. This means that its study is necessary for the development of other, more complex movements. Firstly, a flask will lay the foundations of technology, and secondly, it will help to overcome fear, which is the main reason for the inability to fulfill some elements.

Useful to pay attention

In the life of an athlete or a person connecting his life with active pursuits and hobbies, a desire may appear to do acrobatics or learn a couple of spectacular elements. One of the most popular acrobatic elements is considered a flask - an original and simple jump back. But how to learn how to make a flask to a person who is far from professional acrobatics?

Flak - a spectacular acrobatic element

Experts do not attribute this element to the category of lungs, but there is hardly any simple jump in acrobatics. Nevertheless, practically every person who has a fairly serious training and good physical shape can learn to perform a flask back. It is the strong and strong muscles that allow a person to make a rather difficult jump back on his hands and effectively exit from a handstand in the usual vertical position.

To begin learning such a complex action, a person needs to be able to descend onto the bridge without outside support, stand confidently in his arms, and push up and back to failure.

To know how to make a flask, it is important to imagine the whole element and mentally divide it into two parts: a backward jump into the arms and a consistent jump from the handstand to the legs. Only an understanding of the unity of these two parts and their competent implementation will allow us to do a flask back as provided for in recommendations and rules.

Amateurs often perform the training look of this acrobatic exercise, that is, a flask from a place. This option, unlike the acceleration one, seems not only simpler and safer, but also easier for the amateur or beginner, which attracts beginner acrobats to the study of the basics of discipline. Accelerating jumps back should be practiced only when the experience of performing such exercises allows you to fully control your body in the process of movement.

Technique of execution: stages of training in a jump

For the correct implementation of this element, it is necessary to understand how to learn how to make a flask and build an orientational pattern of movements in the mind. Only a powerful theoretical base will not allow a physically prepared person to make a mistake in the process of realizing the entire jump back or its individual elements, get injured and say goodbye to attempts forever.

Training in this acrobatic exercise should take place only under the supervision of experienced professionals and in the presence of mats that will mitigate the inevitable falls in the process of understanding the basics of acrobatic exercise.

One of the significant problems of beginning acrobats can be the fear of performing any movement backward: as a rule, this is due to some past injury or fall. It is to overcome this fear that one should begin training only on a soft surface that will protect the student. The presence of an assistant or insurer, and preferably two, will also not be superfluous.

The general picture of how to learn how to make a flask is as follows:

  • Back-up jumping training with landing on the mats. Often, the support of a trainer or assistant is used to train this part of the element.

  • Training of fast and strong kurbet, that is, a jump from hand to foot with a biting arcuate movement of the legs.
  • Running a flask with insurance. Confident acrobats can skip this part, since the use of support is fraught with addiction and problems with the further independent execution of the entire element.
  • Performing a jump to a lowered support from a height. This technique facilitates the learning process for the entire element and allows the acrobat to combine the individual parts of the exercise into a single whole.

Experts believe that confident and correct execution of a flask is the first step on the road to learning how to perform backflips. In addition, after mastering the jumping movement from a place, you can easily connect several elements into a chain of booster jumps.

Rondat - is the basic element of acrobatics and is well combined with other acrobatic elements. The ability to make rondat is necessary for mastering more complex tricks, such as a flask and various flip options.

Learning to make rondat is quite simple if you are in good physical shape and have certain equipment.

The first thing to learn is to keep your body in balance while standing on your hands. To check this, go to the wall, place your hands directly next to it and, pushing with your feet, bring the body to an upright position. If you can’t keep yourself standing on your hands, first you need to pump up your shoulders. Push-ups and other exercises with emphasis on the shoulder girdle are suitable.

Having mastered this element, you can proceed to the implementation (training) of the rondate.

Second, to perform the rondate, you must learn how to make a wheel (the rondate itself is a wheel with a 180-degree turn). The element is run-up. First, a jump is performed with the right knee raised, the arms rise up, from this position you take a wide step (the right leg in front), then you should put your hands on the floor in turn - first the right, then the left - at the highest point the legs join and you rotate the body, landing occurs with a bounce on two legs with his back to the direction of movement.

This element is convenient in that it allows you to move from moving forward to moving backward, therefore, usually in acrobatic combinations, rondat is performed first.

Rondat can be considered mastered if, after landing on your feet, it carries you back by inertia, that is, you move your back forward with a rounded body and arms slightly in front of the top, that is, if a jar is suggested after the completion of the rondate.

Details of the performance of the rondate with explanations for each moment can be found here:

You can watch the training video here:

Having mastered the technique of performing the rondate, you can proceed to the study of more complex acrobatic elements, such as: a wheel without touching the floor with hands, flasks - turning the body upside down and back, pirouette, etc.

Flasks - a link in acrobatic combinations, performs two main functions: booster and binder.

The flask’s technique is based on two of its parts, turning into one another: a jump from one foot to the other, bending and bending from one to another. Teaching this element is described here http://parkourboy.3dn.ru/publ/2-1-0-13.

When performing an upside down jump with the active movement of the shoulder girdle up and back, the basis for a swing by the hands is created. Prior to full extension in the hip joints, emphasis should be placed on the accelerated movement of the shoulder girdle, and then on the swing of the arms back along a rounded path to the support.

The second part of the flask - a cockbet, which is usually an element of entry into various flips, is fundamental to their successful implementation. Performing a cocktail, it is necessary immediately after pushing back with your hands to quickly begin extension in the hip joints. The criterion of high technology for performing a flask is a fast, on a rounded trajectory kurbet on strained legs with straightening the body at the moment the feet touch the support and rebound up and down.

Successful mastering of the flask is possible with the ability to quickly make a full-fledged bridge and push strongly back and forth with a simultaneous free swing of your arms up and down.

Training tasks:
1. The bridge from a position lying on its back and tilting back.
2. Jump back and up to the back, onto a hill of mats with an oval surface at the level of the lower back. Hands swing should be biting, with the desire to reach with your hands to the floor behind the hill. The explosive nature of the push and the rapid adoption of the end position should be sought.
3. Kurbet from a handstand on an elevated support with a powerful biting swing of the legs. The height of the landing surface should gradually increase. The task will be completed if the acrobat learns to make a quick and powerful cockbet with active extension of the body.
4. Flasks with help and insurance. The goal is to teach the athlete to roll over his head with the appropriate flight length.
5. Flip back with a jump on his arms and a cockbet on a lowered support. As you master the rhythmic structure of the flask, the vertical drop gradually decreases.
6. Compounds of 2-3 flasks under normal conditions and flasks for increased support.

Details on the implementation of the flask can also be read here:

IMPORTANT: Remember that to perform acrobatic exercises it is important to observe safety precautions, it is better to conduct training in the presence of the insurer and, necessarily, using mats!

How to make a flask ahead

Side flip SaintSnake So a flask forward gives forward movement, and not sideways, how can you make a side flip after it? To make the side you need to separate. How to make a coup forward How to make a coup forward. The exercise itself, turning forward requires only a few seconds to complete, but to do it. Flip the element of acrobatics Wikipedia Flip the element of acrobatics in which you need to roll over your head with your hands. Flip forward edit edit wiki text. Forward turns can be of different types. Tempova or a flask forward, the performer must jump into his arms, turn over and turn back with a push of his hands. Flic-flac, flick-flick Belcanto.ru Jul 16, 2011 Working leg, previously open to the side, forward or backward, bending at the knee by 45, with a light touch of the pad. Gymnastics Artistic Gymnastics Federation Max forward the pendulum-like movement of the body from one extreme point to another Flick-flak flak jump back and forth with two phases of flight.
Bubbles of folk dance tricks How to make sure that children do not have injuries. As Maxim Squat says, throwing his legs to the side or forward - Rocking chair - Slider. How to make a coup forward? July 16, 2014 Every athlete can learn how to make a coup or well How to learn how to make a coup forward? How to make a flask. Miracles of acrobatics - Page 6 - Physical fitness - Budo and still have to try to do somersaults in height with a minimum. Flak I first trained on a trampoline, after fixing on. and toads - long jumps forward with the push of two legs with the swing forward with his hands. Zamolodchikova Elena Mikhailovna - gymnastics base Swing-forward somersault has difficulty group A, somersaults forward c. Rondat on the bridge - a flask on a horse with a 180o turn in the first phase and a somersault forward. To do it, you need to raise your legs to the crossbar without bending your arms. Technics. How to do a back flip? Aug 5, 2014 Somersault forward basic element, after training, which is before you How to learn how to do somersaults forward? How to make a flask. How to flip forward one leg. Dancing Online with How to make a wheel on your elbows. Online lesson How to learn to make a flask back. Flak in. How to flip forward one leg. Dancing. How not to be afraid to do a back flip and a flask back Quite often they ask such a question. How not to be afraid to do something. Beginners are most often afraid to do exactly backward movements, such as somersaults. How to improve the performance of your flask You have learned how to make a flask, but want to improve the quality of its performance. Leaning forward can cause injury to your back, as well as you risk it.
Avila of the cheerleading competition for the age category Flip forward with a diving, in which hands and feet are not 180 degrees for an instant and completes the element like a flask forward with a step, while the athlete performs an element that he himself could not do. School Top4jump, metro station Cherkizovskaya We expect that people of average readiness will learn how to do simple back and forth somersaults, roundt, flask, and later on. How to make rondad? Tricking school Dec 11, 2015 The ability to do rondad is necessary to master more complex tricks, such as a back flip or a flask, for example. With them you will begin to dump the body and shoulders a little forward, and your legs back to the wall. Revision Acrobatics lessons Magazine Sport at school 21 2006 Flip forward jump upward with a circle turning flip backward Performing quick arm placement under the shoulders, can be done without grouping. Flip forward jump flip from two to two Flak forward. School of Acrobatics 1. Acrobatics for adults. Already in the first lesson you will try to do a somersault forward. Watch Why 1560 students started doing backflips after 12 workouts and why. Flip back flask. A flask is a tempo connection of two kurbet movements of a gymnast, performing a rotation backward, moving forward, Fig. most often found in flexible gymnasts seeking to make a flask over a bridge. Cheerleading school VKontakte Do not forget that you will learn how to do somersaults, flask, balloons, a wheel and much more. The forward flip element is what you should learn first.

Basic training exercise

You need to try to stand on your hands, resting your feet on the wall. The biggest difficulty is the need to stand up to the plane of the wall. At first, you will need the help of another person to secure.

It takes from 2 weeks to a month to develop muscles for self-focus on the wall, subject to daily practice. If there is no one to ask for insurance, you need to do the bridge exercise. This posture develops the fundamental muscles that will be needed to stand on one arm.

In the process of training, you should try not to lean your head against the wall, monitor your breathing, it should be even and free. Once your feet are on the floor, you can’t raise your head sharply. Gently massage your forehead with your hand and gently rise.

How to remove legs from the wall?

When it turns out to be free to stand on your hands near the wall for 45 seconds, you can proceed to the next exercise. It is necessary to slowly move your legs off the wall. If you manage to hold on your hands for up to 8 seconds, you should move away from the wall and engage in the center of the room.

Put your hands on the floor and raise your legs, as in the previous exercise. It should be borne in mind that the walls are no longer there, and do not make too sharp swings with your feet. The stronger the repulsion from the floor, the faster the force of attraction will be felt. Therefore, the legs must be lifted carefully and very gently.

Try to linger in a stand on two hands. When it will turn out well, practice the exercise with legs in twine. Sometimes a stand with straight legs is obtained only with a strong deflection in the lumbar region.

In order for the body to be smooth, you should initially learn to make a stand in the twine without lifting your legs behind your back. When it is possible to get stronger in this position, the legs can be slightly reduced, then there will be no deflection in the back. You must learn to stand on your hands for up to 45 seconds.

Balance Skill Development

It is necessary to train a special situation in which the conditions for the development of the muscles necessary for balancing are improved. Muscle complexes develop only in the conditions in which a person has placed himself.

If you want to stand on one arm, but you have never succeeded in doing this before, you need to move towards the goal without jerking. To spread legs into twine, carefully transfer body weight to one arm. You need to learn how to stay in a stance when the second hand is placed on your fingers. When you manage to hold out like this for 20-30 seconds, you can train to do the last exercise.

Balancing fingers

One should raise the fingers of the hands to be released, starting with the little finger. At the same time keep balance, do not rush. This exercise is best done slowly but correctly.

Over time, keeping balance, you can help yourself only with the middle and index fingers of the second hand. Then use only one finger, and then carefully remove it. When it turns out to calmly execute the element for 15 seconds, it is necessary to bring the legs. As a result, you can learn to stand in one hand from a standing position.

Execution technique

Before you learn how to make a flask back, you should consider the correct execution of the trick. This, of course, will help speed up the learning process, since the student will know all the rules and will follow them.

  1. First you need to take the following position: stand up and bend your knees at an angle of 60 degrees, shoulders back.
  2. From this position, a backswing is made with the hands, and then there is a sharp lifting of them up, which creates inertia for further movement.
  3. There is repulsion of the legs from the floor and at the same time the lower back bends so that you can put your hands on the floor.
  4. Во время полета за счет прогиба спины можно опереться руками о пол и одновременно занести ноги назад.
  5. Последний шаг - удачное приземление на ноги.

После изучения техники выполнения можно переходить к рассмотрению вопроса о том, как научиться делать фляк в домашних условиях.

Однако для наибольшей эффективности следует разобрать некоторые моменты выполнения этого элемента.

Нюансы и советы

Most likely, if a person wants to learn how to make a flask, he is a beginner and he does not have skills in gymnastic movements. Therefore, it would be more appropriate to study the trick with a partner. Firstly, he can tell you how to learn how to make a flask, and secondly, he will insure the beginner in unsuccessful attempts. In addition, with a partner it is much more fun to learn something.

You should also consider some recommendations when performing a flask.

  1. In the initial stages, you do not need to try to do this trick due to deflection in the lower back. Its simplest version is a long jump.
  2. Before class, you need to warm up well. Particular attention should be paid to brushes, since a high load is placed on them.
  3. First, you can insure yourself by putting a mat on the back. Thus, even with unsuccessful attempts, the fall will not be painful.

Training

Although the bridge element is not part of the flask, it is advisable to be able to complete it before learning how to start learning how to make a flask. This will perfectly prepare the muscles of the lower back and give them the necessary elasticity.

Also, it will not be superfluous to stretch the brushes. This is done as follows: sitting on the floor, you need to lean your hands on the floor and put your hands forward, now you should gradually lean forward, creating tension in the forearms. In a few lessons, you can prepare the brushes for the flask.

Of course, you must have minimal physical fitness. There is a moment in the trick when the whole body weight rests on the hands. It is for the hands to withstand this load, it is recommended to be able to pull yourself up and push up from the floor several times. These are the most suitable and affordable exercises for everyone.

Lead exercises

Now you can move on to solving the issue of how to learn how to make a flask.

Consider a few movements that will help you master this element.

  1. Since the initial position in the flask is standing, you can hone it near the wall. You need to get up and bend your knees. Then back against the wall and tear off the lower body from it. Thus, the following situation is obtained: the angle between the lower leg and thigh is 90 degrees, and only the shoulders are pressed against the wall. It is from this state that a trick without a wall will be performed.
  2. As already mentioned, the bridge will help strengthen the lower back. It is necessary to hold the position for maximum time, as well as to do several approaches.
  3. This exercise will help hone the last part when you need to put your feet back on the ground. Need to stand on his hands against the wall. Next, you need to move away from the wall as far as possible, while keeping your feet on it. From this position you should push off with your feet and land safely. This exercise should be practiced until then, until you feel absolute confidence in its implementation.

Now it remains only to practice this trick exclusively by trying. The insuring partner should be located behind with the arm extended at the waist level to prevent the practitioner from falling. It is also advisable to lay the mats at the landing site.

Conclusion

Most likely, you will be able to learn how to flask in a few days, and maybe even in a day, since successful execution consists only in the correct technique, which is quite easily mastered. You just need to remember that the more often this element is practiced, the faster it will succumb to a beginner gymnast.

Simple Option: No Mach

Your partner is standing behind him and his legs are standing apart

He holds you in the area of ​​the shoulder blades with his hands.

You raise your arms high and stoop your back while putting your pelvis back.

Your body is in a boat position

Next you need to sit back with your pelvis 1/3 full squat rounding your back

Exactly the same movement we use to flip forward from a place.

From this position, you imagine that you were sitting on a chair and you had it abruptly removed

You begin to lose balance by dropping your pelvis back and leaving a stooped back

At this moment, the partner holds you by the shoulder blades

As soon as you lose balance your legs begin to push.

At the end point, you bend your back and maximize your tension

All movement is performed in a direction slightly up and back at an angle of 45 degrees

On the squat, the pelvis goes forward

The moment you sit down, your pelvis does not go back. It turns out that the knees went beyond the line of socks. With this performance, you will make a flask for yourself. Take your pelvis back more at the beginning of the squat.

Knees go forward while doing the lead

You do not push your feet to the floor, but begin to bend immediately. Such a performance will also cause a jump under itself on a flask. Press the shoulder blades on the partner's hands.

Slouching back at the end

With this completion, you will not be able to stand up during a flask. Bend back slightly at the end point

Too much slope at the beginning

At runtime, you fall back too much. Movement should be performed at an angle of approximately 45 degrees

With this, you flip up on a flask and come down on your hands. Such a jump will not give a twist. Movement should be carried out more back

Straight back at the start

With such a back, it is more difficult to fall back and there is a risk of making a flask for yourself.

Difficult option: with a wave of hands

Now you make all the same movements, but already adding a swing with your hands

At the moment you crouch you need to bring your hands as far back as possible behind your back

From this position, the first to begin to swing hands

When your arms reach the parallel to the floor, you begin to fall

Further to the swing of the arms and the fall, a kick is connected

You also straighten at an angle of 45 degrees and bend a little

Too late hand sweep

You fall first and then push. This option is possible if you generally have the correct flask. In the early stages of learning with a late swing, you will not have time to put your hands and fall at the end. Begin by swinging your arms.

Intermittent hand swing

Your swing should start smoothly and accelerate incrementally. Pausing in the middle of the movement, you risk not having time to put your hands on the floor in a flask.

Mach with bent arms

Such a swing will not give you speed and you will break when performing a flask. Hands should always be straight.

Late Kick

You fell back a long time ago and did not have time to kick your legs. With this design, you can stick your hands in the path and damage the hands. Push your legs a little earlier

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