How to learn how to make a wheel at home in 15 minutes, video for beginners

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.

Preparation

Before learning how to do a cartwheel, you need to prepare the place and yourself.

Preparing the site. This is a prerequisite, since learning how to make a wheel without the appropriate space simply will not work. And the corresponding place, this place is spacious, without unnecessary objects around, high enough (so as not to knock over the chandeliers with your feet). It’s good if you have the opportunity to study in a gym that also has mats. Nothing should restrict movement, no sharp corners around. A free wall will come in handy.
Preparing yourself.
Muscles. Warm up before moving on to the exercise, warm up, and do a set of preparatory exercises.

Acrobatic wheel: instructions

To begin with, it will be useful to learn how to learn how to make a wheel using video clips. Carefully review the execution technique, the position of the legs, arms, all the smallest movements: where to start, what each part of the body does during the exercise, how to finish. Pause the video and look at your body position.

A good place to start is to learn how to stand on your hands. First, against the wall so that you can rest your feet on it; you can ask someone to hold you.
Try standing up as if you were about to do a cartwheel. Determine which side is comfortable for you (right foot or left). You can try to make a wheel (even if it doesn’t look like a wheel at all).
So, stand on your comfortable side. Let's say this is the left side, i.e. We stand straight (turning slightly). The sequence of your movements will be as follows: take a step with your left foot, lower your left hand (in our example) to the floor, while simultaneously pushing off with your right foot (do not bring your legs together), place your right hand on the floor, lifting your left leg. When your left leg reaches a vertical position, lower your right leg to the floor, and you will feel that it is time to lift your hands off the floor: first the left, then the right.

Be prepared that at first nothing will work out at all. From my own experience I will say that the main thing is to hone the movements, that is, constantly, time after time, do the cartwheel. You should achieve a single smooth movement.

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.

Exercise wheel on one arm

The wheel on one hand is considered to be the most difficult option. This is due to the fact that a colossal load falls on the arm and shoulder. At the same time, the remaining muscles are also more heavily loaded, since due to the need to maintain the body position while leaning on 1 arm, more stabilizing muscles are involved in the work.

Technique:

Stand sideways so that you do a cartwheel to your left. Raise your right hand.
Raise your left leg and turn it so that your knee points straight to the side.
Push off sharply with your right foot. Shift your weight to your left leg while simultaneously lifting your right leg and tilting your body (with a straight back) and arm closer to the floor.
Transfer your weight to your hand. After fixing your palm on the floor, use inertia to move your legs to the other side.
Try to place the foot of your right foot on the floor as softly as possible, taking support from it. After this, place your left leg and straighten up.

This is the most inertial technique, since in the absence of one support you have to push off harder with your legs to transfer the body and legs.

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:

Make sure that you can stand in a handstand against a wall for at least 30 seconds.
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.
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.
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.
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:

How to teach a child to make a wheel at home in 1 day

A child’s good physical shape is a reason to be proud. Performing bright acrobatic elements gives you self-confidence and helps you gain authority among your peers. The wheel is one of my favorite exercises, spectacular and at the same time easy to perform even for a beginner. Let's discuss how to teach a child to do a cartwheel.

Preparation

High-quality performance of elements of sports acrobatics and gymnastics requires careful preparation. Conventionally, the process can be divided into three stages:

Psychological mood.
Choosing a place and clothing for classes.
Physical preparation for the exercise.

The right attitude is the key to success. The child experiences a subconscious fear of something new. Especially if we are talking about an acrobatic turn upside down. He worries that he will not be able to hold on, that he will fall, hit himself, or feel pain. The second fear is the fear of disappointing your parents or coach by performing an element incorrectly.

The adult’s task is to instill confidence in a successful outcome. It’s worth explaining to the little acrobat that not everything works out right away. To achieve your goals, you need to make an effort and be patient. It is important that the child feels supported and understands that there is a person nearby who can back him up. Tell your child about this, repeat several times if necessary.

Let's move on to choosing a training location. Consider the following parameters:

the presence of an injury-proof coating, it can be a mat, sports rubber tiles, sand on the beach;
sufficient space for maneuvers;
It is desirable to have a wall for support during the learning process;
an optimal microclimate must be created in the room, it must be ventilated, the optimal temperature is 18–22 degrees Celsius.

Important! Clothing for performing the “Wheel” exercise should be comfortable. One that is too wide or narrow will not work, as it will hinder movement. It is optimal to wear a tight T-shirt and shorts or bicycle shorts.

Before you begin performing acrobatic elements, you need to physically prepare your child. To do this, train muscles, flexibility, and stretching. Let's take a closer look at the training methods.

Body Pre-Workout

When performing the wheel, the arms, legs, back, neck, and abs are involved. It is these muscle groups that need to be given attention. Start preparing in stages so as not to overload the child’s body. You can do this at home. The training order is as follows:

For beginners and preschool children, daily exercise is suitable. It can include simple exercises: regular and plie squats, bending forward, backward, to the sides, circular rotations of the head and torso, lifting the arms and legs, jumping in place, including raising the arms and bending the knees. Stretch in a sitting position: with your legs wide apart, you need to alternately reach your toes with your fingers, while the chin reaches towards the knee. It will be useful for the back to perform an exercise with arching the back; a basket is suitable for girls, and a bridge is suitable for boys.
Gradually, more complex exercises can be added to regular exercises: “birch” - a stand on the shoulder blades with vertically raised legs, a bicycle, scissors, abdominal pumping, including lateral, push-ups, longitudinal and transverse splits, plank - this exercise trains all muscle groups. The main condition for success is regular implementation.
When the muscles have become stronger and the joints have become accustomed to the load, you can try to teach the child more complex gymnastic exercises, such as the wheel.

For convenience, you can watch the video tutorial and follow the trainer’s instructions step by step.

Execution technique

To teach your child how to spin a wheel correctly, let’s look at a description of the technique for doing it. The process of turning forward on your hands consists of the following sequential stages:

We take the starting position: standing on the floor with legs wide apart, arms spread to the sides, head turned in the direction of movement.
We accelerate, two or three steps are enough.
The right hand goes down, the left swings, and the left leg swings in parallel. This sets the impetus for the movement and draws its direction. The swings must be strong.
We place our right hand on the floor, push off, and place our left hand in line with it. It turns out to be a handstand. The right leg is in a strictly vertical position. The left one deviates to the side to continue the movement.
The left foot hits the ground first, followed by the right. At the same time, the hands (first the right, then the left) are lifted off the floor. There is a rollover from feet to hands, then back to feet. The exercise can be repeated several times without stopping if desired.

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 before, 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.

Start with easier conditions

Start training to do a cartwheel with easier conditions. This way you can quickly master the technique of this movement. To do this you need:

Use someone else's help. It is necessary for the person who will belaying you to stand on the side of your back and hold you while performing the cartwheel. When you perform movements to the left, the assistant should support you with his right hand under your left side, and with his left hand belay you under your right. If you are afraid, you can use the support of two assistants. In this case, the second person can belay you from the chest side, kneeling;
A small hill or incline can also help you train. You can practice on the river bank, doing cartwheels towards the incline;
You can use a gymnastic bench. You can place your hands on its edge and place your feet on the floor.

Perhaps one of these methods will help you and make the task easier. However, you can learn to make a wheel without them. If you have mastered everything, go directly to the technique of performing the wheel exercise.

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.

What is this exercise and why do it?

As with any exercise, the wheel has a number of advantages that make it worth mastering this element. It’s worth learning how to make a wheel from scratch because of:

Positive effect on coordination and balance.
Uniform strengthening of all body muscles, joints and ligaments.
Vestibular apparatus training.
Increases flexibility and mobility, improves spinal health by strengthening the back extensors and deep muscles.

It is worth understanding that doing a gymnastic wheel in everyday life is not always relevant, since this element relates to specialized movements. However, it is a simple and effective movement that will be useful for both demonstrating fitness and strengthening muscles.

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.

Types of ab rollers

Sports equipment must be such that it supports the body well and allows it to move backwards and forwards without jerking. A gymnastic rigid roller has a device that allows you to exercise on a tile or mat without making intermittent movements. The device, which has a double wheel, has a wide base and distributes the mass as evenly as possible.

It is recommended to choose a wheel so that it maintains its stability under the weight of the athlete while rolling. For beginners, I find it easiest to work with rollers that have two parallel wheels or one, but quite wide one. To achieve good stability, you must choose a rubberized wheel. It is stable on absolutely any surface. The device should have ergonomic handles made of foam.

This material allows you to firmly hold the wheel and maintain balance well. There are designs equipped not only with handles, but also with pedals. Such versions of rollers help to diversify the set of exercises performed using this sports equipment. The handles must fit snugly on your palms, and the pedals help support your feet without any slipping.

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 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.

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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.

Preparatory stage of performing the wheel
If there are no above-mentioned health problems, you can safely proceed 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.

A cartwheel is a visually impressive acrobatic feat in which the person performing it spins 360 degrees with 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.

Preparatory process

Before teaching a child to do a cartwheel, it is worth assessing his general physical fitness. Children are naturally flexible, which allows them to perform complex acrobatic performances. But if the child has practically not engaged in physical education, then initially the muscles should be strengthened and their elasticity developed.

The children's preparatory program includes:

Push ups. You need to lie on your stomach, resting on your palms and soles. Next, you should methodically bend and straighten your arms at the elbows until they stop, keeping your back straight. Perform 5-15 repetitions.
Lifting dumbbells. Taking the weights in your hands, straighten your back and stand with your feet shoulder-width apart. Place your arms along the body, bend at the elbow joints, bringing them closer to the chest. Perform 10-20 repetitions.
Running with knee lifts or shin hooks.
Shallow squats with a flat back.
Squats with wide legs (plie), spreading them 30-40 cm, turning your toes out, slowly squat.
Swing with a straight leg while sitting on a chair.
To understand how to make a wheel, gymnastics for children should include exercises to develop flexibility. You need to stand with your back straight and your feet wider than shoulder-width apart. Take turns bending your right and left legs without bending your knees.
To practice balance, you need to stand up straight and look at a point in front of you. You need to spin around its axis 2-3 times in one direction, and then the same amount in the other direction.

Note! Before performing these exercises, you need to choose a free place, a wide area without sharp corners, as well as the right clothes that do not restrict movement.

Complex of morning exercises for the 2nd junior group

Good coordination

Psychological preparation

Moral preparedness is one of the important conditions for success. Children may be afraid on a subconscious level that they will not succeed, but you can help them cope with this. There are many fears: fear of pain, shock and fear of disappointing your coach by performing the movements incorrectly.

Important! The baby should feel supported and know that he will be supported if he falls. This needs to be said and repeated 2-3 times.

Pedagogical features:

the coach's voice should be calm and confident;
in case of failure, you need to interrupt the lesson by taking a break for 5 minutes;
Upon completion of the exercise, the child should be praised, and in case of mistakes, encouraged.

Before the lesson, to make it easier for your child to understand how to learn how to make a wheel, you can watch a video with examples of implementation.

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:

To begin with, you should stand up straight and walk a little forward to accelerate;
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;
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;
Then you should raise the 2nd leg - now you are already standing on your hands!;
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!

Not only children, but also some adults dream of being able to do acrobatic tricks, at least simple ones. Therefore, many are interested in the question of how to learn how to do a cartwheel - an effective and beautiful exercise if done correctly.

In addition, it is important to take precautions and take care of yourself to avoid injury. In fact, it is not as difficult as it might seem at first glance. You can even learn how to make a wheel yourself at home. Using the strength and stability of the arms, the person makes a full 60-degree rotation and takes the starting position on the soles of his feet. With good training, you can succeed in this acrobatic element and entertain an admiring audience with your skills.

As Aristotle said: “Life requires movement.” Therefore, it is important to lead an active lifestyle and include sports exercises, elements and activities in every day. Moreover, many of them do not require lengthy preparation and a professional approach.

How to teach a child to make a wheel at home - video lessons and tips

Good physical fitness in children is a guarantee of good health in adulthood. One of the options for keeping in shape is acrobatic exercises, which include the wheel element. You can learn how to do it at home.

Preparation

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.

Preparatory exercises

To perform an acrobatic stunt, you need to prepare your body. This will simplify the task of mastering acrobatic elements and protect you from possible damage and injury. The first thing to do is strengthen your hands. The following exercises are suitable for this:

Push-ups develop not only the chest, but also the arms. You can use any version of push-ups; in any case, this will have a beneficial effect on strengthening your arms.
Pull-ups - in addition to the back, they engage and strengthen the arms.
Bars - develops triceps.
The plank is an abdominal exercise, but the arms are also strengthened in the process of doing it.
Handstand - strengthens the arm muscles and prepares you for cartwheels.

In parallel with strengthening your arms, you need to develop flexibility, which will allow you to achieve the most effective execution of the exercise. In order to increase the flexibility of the spine, you can do simple exercises such as:

Bends in a standing position: feet shoulder-width apart, bends to the sides and in a straight line.
Crunches - in a standing position, you need to tilt your body and turn your upper body to the sides. This will develop flexibility and strengthen your back muscles.

It is important to strengthen the legs, which show themselves most strongly when exiting the wheel. Pumped leg muscles will help you avoid falling at this moment.

Source: https://101allergia.net/dlya-mam/razvitie-rebenka/kak-pravil-no-nauchit-rebenka-delat-koleso.html

Conditions for proper learning

In order to begin learning an acrobatic maneuver competently and without negative consequences, it is important to understand how to properly prepare for it and take into account several nuances. The most important features include:

Physical health and absence of medical contraindications. These include significant weight with relative weakness of the arms.
Psychological mood. It is important to understand that there will be failures, and not everything will work out the first time.
Availability of sufficient free space. It’s better to start practicing on the beach: soft sand and the absence of disturbing objects will reduce the likelihood of injury. You can learn to make a wheel at home, but in a large spacious room, putting away all fragile and breakable objects.
Preliminary physical preparation, it is advisable to do exercises every day, strengthen muscles and do stretching exercises. Not every body is ready for a revolution and emphasis on the hands.
Loose and comfortable clothing that does not restrict movement and does not interfere with performing an acrobatic element.

The preparation process is an important stage, without which training may not give the desired result or lead to injury. Therefore, you should prepare carefully and not neglect the recommendations.

Exercises to strengthen the muscles involved

The peculiarity of the movement is that with weak muscles it will not be possible to do the cartwheel correctly. Therefore, an important role in the process of mastering the element is played by both teaching technical movements and performing auxiliary elements to strengthen the muscles.

To quickly learn how to do a cartwheel, you should first pay attention to 4 movements for individual muscle areas. Basically, they are the ones who take the impact (or stabilization) load, and any lagging group will become a weak link in the entire chain. Basic movements:

Vertical push-ups upside down are considered a very difficult exercise, therefore, like the wheel, they are taught to do it in stages, from light techniques to full push-ups upside down.

Deep squat jumps and lunges.

For beginners, these exercises usually become mandatory, since in rare cases, physical fitness allows you to do a cartwheel right away and without preparation.

All basic exercises also help strengthen muscles; it is recommended to do them in a strength format (3-6 repetitions with a weight of 75-90% of 1RM).

Precautions when training

When trying to make a wheel yourself for the first time, you need to do everything carefully and not rush. Although many would like to know how to learn how to make a wheel in 1 day, it is still better to allocate a little more time for this. In addition, at first it is worth enlisting the support of another person who can support and insure.

You should always start the wheel with the leading leg; it is stronger and will set the pace of movement of the whole body. When performing a cartwheel backwards, the leg remains the same. This will help avoid injury.

Don't spend too much time training at one time. 30-40 minutes for the first attempts will be enough, otherwise the body will get tired and muscle memory will stop working anyway. It’s better to train a little bit, but every day. Then the body will gradually master the skill.

How to learn to do a cartwheel: from beginner to doing one-handed cartwheels

The wheel refers to the simple elements of gymnastics, which are mastered first in youth and children's gyms. However, for an adult, trying to do a cartwheel can result in complete failure, which is associated with a number of factors: from a sense of balance to physical fitness. Simple steps and a proven algorithm of actions will help you learn how to make a wheel from scratch, even at home, as well as prepare your muscles and cartilage to perform the element.

Sequence of actions for training

Before trying to make a wheel, it is important to imagine this element from start to finish, calculate the load on the legs and arms when the body weight will be transferred, and think about how much space is needed for this. Further actions will be performed in the following sequence:

The wheel represents a gradual transfer of body weight to one leg, most often the right one, then to the right arm, to the left arm and then to the left leg. That is, you need to try to gradually roll yourself over. At the same time, all the muscles of the body are tense, but correct posture and a strong back play the most important role.
The legs should remain straight when performing a gymnastic exercise. Bent knees will change the center of gravity and the body will tilt to the side.
The first few times you can try to lift your feet off the ground and hold yourself on your hands while standing near a wall. In case of imbalance, the support will help you not to fall.
When performing the wheel correctly, the time of support on each limb does not exceed one second. A longer period may also trigger a fall.

If it doesn't work out the first time, don't despair. Regular and persistent training will definitely bring the desired result.

Elena, mother of eight-year-old Bogdan: “Last summer Boda decided to learn how to make a wheel. On the beach, he saw older boys practicing this trick and decided to try it too. We came to the sand several evenings in a row. I supported him and belayed him while he learned to bear his body weight. It seemed to me that to do this I needed to go to the gymnastics section and constantly strengthen my body muscles. But the son set a goal for himself and tried again and again until he managed to make the wheel on his own. Having caught the right tempo, he honed this element. And he still sometimes amazes others with his wheel.”

Exercise wheel technique

The classic version of performing an element in gymnastics looks like this:

To begin, imagine a straight line on the floor along which the movement will be performed.
Place your leading leg forward and raise your arms up. It is important not to stand sideways along the line, and turn your body slightly to the side, this will increase stability.
Transfer your body weight to your front (leading leg), tilt your body down while lifting your back leg off the floor.
Place both hands on the floor. Once your body weight is in your palms, lift your leading leg off the floor. Push off with your toes to increase momentum.
Move your legs over the top, and then transfer your support to them again. First, the foot that was behind in the starting position touches the floor.