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这篇文章的共同创作者是 Tanya Berenson. Tanya Berenson是洛杉矶体操学校的总经理和体操教练。她拥有超过25年的专业体操经验,也是美国体操协会的顾问,美国世界马加比运动会的首席教练,美国体操协会认证赛事主任,以及注册成瘾辅导员。她获得了加州大学洛杉矶分校的儿童早期发展教育学士学位。
本文引用了9条参考,详情参见页面底部。
这篇文章已经被读过23,576次。
在体操中,前空翻也被称为向前空翻。[1] 总的说来,做这个动作时,你得跳到空中,缩成一团,向前翻滚。然后舒展身体,双脚着地。不过,如果你是初学者,最好先从前空翻的基本动作开始练习。
步骤
- 确保自己已经做好前空翻的准备。做前空翻之前,一定要确保自己跃起的高度足够,越高越好。跳的时候,双脚用力蹬地。如果你以前没有做过前空翻,最好请人从旁协助。试着加入体操馆或跑酷团队,寻求一些建议。你还可以使用场馆中的弹簧地板等器械物品,大大降低前空翻的难度。
- 成人尝试体操动作时,一旦失败,造成的后果会比儿童严重一些,因为孩子开始学习体操时,体重只有40到50斤,而且柔韧性要好很多。而成人的体重远远超过孩子,身体也不易弯曲。因此,成人受伤的可能性会更大。[16]
- 如果你有背部或膝盖问题,不应该尝试前空翻,或者在做之前,至少征得医生的同意。
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- 向前跑。你只需要跑几步,来获得冲力。四到五步应该就足够了,不过学会基本动作后,你也可以多跑几步,让自己跳得更高并获得更大的冲力。[17] 如果可能,最好是在体育馆的弹簧地板上练习,并找一位训练伙伴从旁协助。
- 保持头部稳定。在身体蜷起之前,头部应该直视前方。要保持这个姿势,最简单的方法是在开始前空翻动作时,盯住对面墙上的一个点。在身体开始蜷起之前,一直盯住它。[22]
- 用手臂来获得冲力。手臂可以帮助你开始翻滚动作。跳到空中时,双臂应该稍微向后摆动。当你开始蜷起身体时,向前摆动手臂。这可以帮助你开始翻滚动作。[23]
- 保持这一姿势的时间不要太长。蜷起身体时,人们很容易一直抱住自己的小腿不放,等到松手时,已经太晚了。然而,如果保持这一姿势的时间太长,你会翻过头。在非常幸运的情况下,你会前空翻两周,但也可能会身体着地,摔到地上。[28]
- 在跑步蹦床上练习。你可以在跑步蹦床上练习助跑前空翻。大多数体操馆都有这类蹦床。[34]广告
小提示
- 无论何时,最好有了解空翻动作的人从旁协助。尽量在体操馆里学习前空翻。
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参考
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ https://www.youtube.com/watch?v=1SozYg3ZXKM
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ https://www.youtube.com/watch?v=1SozYg3ZXKM
- ↑ https://www.youtube.com/watch?v=1SozYg3ZXKM
- ↑ https://www.youtube.com/watch?v=1SozYg3ZXKM
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ https://www.youtube.com/watch?v=naGMEoAuWJk
- ↑ http://breakingmuscle.com/interviews/featured-coach-roger-harrell-part-1-gymnastics-for-adults
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ http://www.flashmavi.com/gymnastics_floor_front_flip_how_to_do_a_front_sault
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ http://www.flashmavi.com/gymnastics_floor_front_flip_how_to_do_a_front_sault
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-front-flip-in-gymnastics
- ↑ https://www.youtube.com/watch?v=1SozYg3ZXKM
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
- ↑ https://www.youtube.com/watch?v=md23mspiJbQ
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