Back Flip

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Groovy dances move and some cool stunts work like a sure-shot trick to impress
someone. Flips and somersaults are few such tricks that can make people go crazy for
you and can make them a fan of your style. Add backflips to your dance routine or
even perform plainly, backflips are never going to disappoint your audience.

Ever tried backflip and failed? That must have hurt.

You might have seen a lot of people doing a backflip and it would have looked easy but
when you tried…Oops, it would have been better luck next time call for you. Well,
the backflip might look easy as the people you have seen doing it up till now do it so
smoothly that it looks like a cakewalk. The reality is, there is a lot of practice involved
behind it.
Ah, wait before you think that performing a backflip is not your cup of tea! We have
got you covered here. Thakur Anoop Singh Rathore brings to you a step-by-step guide
to perform a backflip.
Thakur Anoop Singh Rathore is the Gold Medalist of 7th WBPF World Bodybuilding
Championship and is a hardworking bodybuilder, Bollywood and Television actor. In
this video, he talks about the techniques involved in backflip and the procedure of
performing it. He also has some pro tips for you which you can follow to avoid
getting yourself hurt and even your audience!

So lets get started.

Before you follow the steps mentioned in this video, make sure that you are
absolutely fit and fine and are not dealing with any serious medical issues or injured
anywhere.
Make sure that the place you are performing is safe and won’t disrupt you or anyone
else. Ensure to dress appropriately and in comfortable clothing to avoid any
discomfort.
Step 1:
Vertical Jump
Stand straight and away from any walls. Take a leap vertically as high as you can. Use
your arms and legs to project your body upwards. Do 5 reps of this. With each attempt
try to jump more higher than the previous attempt.
This will prepare your body for backflip and provide you the initial warm-up. The
higher you are able to jump, the better it will be to perform backflip later.

Step 2:
Tuck jump
Start off by standing straight with your feet a little apart, lesser than your shoulder
width. Drop down into a slightly squatted position and then jump. Keep your back
straight all this while and tuck you knees closer to your chest. Tuck them as close as
you can. Land softly.
The more you bring your knees closer to your chest, the better it is for you. You knees
should ideally touch your chest. It would help you with the backflip.
Step 3:
Back Roll and Front Roll
You might have seen may people do this. This comes on the lighter side and with a
good technique you can easily perform this. This is like a grounded flip.
Practice the roll both ways, i.e. front roll and back roll.

Step 4:
Tuck jump Back roll
You have performed tuck jump and back rolls up till now. Now it is time for Tuck
jump Back roll.
You know how to do tuck jump. Follow the same steps and execute a tuck jump and
when you land, do a back roll.
Now, finally it is time for the backflip. Be confident in yourself as you have warmed
up your body well and have practiced the techniques involved.
Keep a trainer along side you and for the first time perform in the presence of a trainer
if possible. This will help you boost your confidence and would possibly eliminate the
chances of any wrong techniques or injuries.
BACKFLIP…….
If you are a beginner, use of a foam mattress is recommended to avoid getting
any injuries. Don’t practice on hard surface.
Once you have performed it in the presence of trainer, try it on your own. With few
rounds of backflip, you will gain the confidence to perform it.

Some important tips to consider while performing a backflip:
 Balance and focus is very important when attempting a backflip. Don’t turn your
head around or rotate your eyes here and there or else you will end up losing
balance and focus.
 When bending in a high-squat position, don’t bend too much. Your chest and
knees should be in one line and avoid bending too far forward as it will make you
lose your balance.
 When swinging your arms back, don’t lock your elbows and avoid raising your
arms too high.
 Swing your arms properly when going for the leap as it will help you gain
momentum. Keep them straight.
 Take the help of your thighs and toes to jump and try to jump upwards rather than
backwards.
 Keep you knees bend when making a landing.
 When landing keep you hips under your chest and knees and ankle in one line.
This will help you avoid any injuries or strain on your joints.
 Keep your chest tilted forward to help you attain a better balance and get a clean
landing.

Try out backflip with the help of this video and do tell us your experience in the
comments section below. If you have any queries, write it down in the comments
section.
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