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Doing an upside down can be an impressive skill that requires balance, strength, and coordination. Whether you’re attempting a handstand, a yoga pose, or a gymnastic move, mastering the art of going upside down can be an exhilarating experience. In this guide, we will explore different techniques, tips, and exercises to help you learn how to do an upside down safely and confidently. Whether you are a beginner or have some experience with inversions, this comprehensive guide will provide you with the necessary tools to start defying gravity and exploring the world from a new perspective. So, get ready to flip your perspective and discover the exciting world of going upside down!
This article was co-written by Landis Owens. Landis Owens is a personal trainer and owner of the Almighty Personal Training Studio gym in Tempe, Arizona. With over 15 years of experience in the health and sports fields, Landis specializes in weight loss, nutrition and strength training. Landis received a football scholarship from Mesa Community College, where he studied engineering, sports, and gymnastics. He is an ISSA certified personal trainer with certifications in nutrition, sports, injury prevention and cardiopulmonary resuscitation. Landis also competes in bodybuilding.
This article has been viewed 73,519 times.
The upside down jump, also known as acrobatics or santo, is a high skill where you can show off your flexibility and agility. In the upside-down jump, your body will rotate a full 360 degrees in the air. This is a difficult technique, so it will take some practice to master.
Steps
Prepare to pose
- Bend forward to stretch all your muscles. Stand up straight, feet together. Slowly bend over so that your fingers touch the floor.
- Stretch your arm muscles by raising one hand overhead. Bend the arms so that the forearms are parallel to the neck behind the head, then use the other hand to gently pull the elbows towards the head. Repeat on the other side.
Tip: Always warm up your muscles for 2-5 minutes before stretching. Otherwise, you may accidentally injure yourself.
- Another option is to stand on flat ground as it is also quite smooth, plus you can gain momentum. However, do not attempt to jump upside down on flat ground if you have difficulty controlling the wide range of the jump.
- If you’ve never jumped upside down, don’t try to jump on hard surfaces, especially concrete.
- If you haven’t reached the required height, start with a high surface, such as a pad, and jump upside down into the foam pit.
- At the very least, have someone nearby to help you if you get hurt. If you lose your balance and fall, you may not be able to manage on your own.
- Training on a trampoline before attempting it on the floor can also help. It will help you get to the height you need to practice correct posture when jumping upside down.
Hold the jump
- Without balance, you won’t be able to do an inversion with correct posture, and this leads to an increased risk of falls and injury.
- It’s important not to look around when trying to do an inversion as you can easily lose your balance and risk injury.
- You should try to keep your head steady and not turn around to avoid injury.
- Do not lower yourself too deep. If you’re lowering your body like a regular squat, you’re going too deep. Similarly, don’t lean forward too much, as this pose will throw you off balance. Instead of jumping upside down, you may only be able to do the backflip or not complete the jump.
- Don’t swing your arms too high, as this pose can cause your jump to fall back instead of jumping high.
- Swinging arms will help the body gain momentum to complete the jump.
- Always keep your arms straight – don’t swing around.
- You should jump high because you jump backwards. The arm movement will help you jump backwards, but you won’t have enough momentum if you don’t jump straight up.
Tip: Even if you’re doing a backflip, you still need to jump high to gain momentum for the upside down jump.
Perfecting the kneeling pose
- If you feel your body turn to the side when retracting the pillow, it is due to the fear reflex. Perhaps you need to do more preparatory exercises, such as jumping and stretching.
Tip: Knee retraction is an important step in the upside-down jump because it helps you gain momentum to complete the jump. If you don’t bend your knees, your legs will slow you down.
- If you can’t see what you were looking at before jumping, that’s okay too. You can still make a landing when you complete the jump.
Proper grounding
- Do not bend your legs too low, as you may lose your balance.
Tip: Don’t lock your knees when you land, as this can cause injury or discomfort.
- If you don’t do it correctly, joints like your ankles or hips can take a lot of pressure.
- If you feel like you’re falling forward, you can step up or use your hands to balance. However, be careful not to lean forward, as this can cause injury.
- Your goal is to land exactly where you started, but landing just 30-60 cm from the starting point is also considered good.
Advice
- DO NOT tilt your head back. Try to keep your head in a neutral position (the position when you look forward). Your jump can be cut off or dropped significantly if you tilt your head back.
- Practice acrobatics on soft surfaces like trampolines to master before performing on hard surfaces.
- Don’t forget to collect your knees when doing the upside down jump!
- Try jumping upside down on the pool jumper first to get used to the upside down feeling and the acrobatic movement.
Warning
- It’s best to work on basic gymnastics skills, such as acrobatics and rolling back. The risk of injury is higher if you try to do the reverse jump before you master other skills.
- When doing a jump on the jump bridge in the pool, you need to have enough space to avoid hitting your head on the board. In addition, you also need to make sure the pool water level is deep enough to not hit your head on the bottom of the tank. Absolutely do not do somersaults in shallow water tanks.
- Never do an upside down jump when you’re alone. If you have a neck or back injury, no one will be there to help.
- Before doing the inversion, make sure the jumping area is dry and free of obstructions.
This article was co-written by Landis Owens. Landis Owens is a personal trainer and owner of the Almighty Personal Training Studio gym in Tempe, Arizona. With over 15 years of experience in the health and sports fields, Landis specializes in weight loss, nutrition and strength training. Landis received a football scholarship from Mesa Community College, where he studied engineering, sports, and gymnastics. He is an ISSA certified personal trainer with certifications in nutrition, sports, injury prevention and cardiopulmonary resuscitation. Landis also competes in bodybuilding.
This article has been viewed 73,519 times.
The upside down jump, also known as acrobatics or santo, is a high skill where you can show off your flexibility and agility. In the upside-down jump, your body will rotate a full 360 degrees in the air. This is a difficult technique, so it will take some practice to master.
In conclusion, learning how to do an upside down can be a thrilling and challenging experience. It requires patience, practice, and a gradual progression of skills. By following the steps mentioned, such as building core strength, practicing against a wall, and eventually moving away from the wall, individuals can gradually master the art of being upside down. It is essential to prioritize safety, listen to the body’s limits, and seek assistance or guidance from a professional if needed. With time and dedication, anyone can overcome their initial fears and enjoy the exhilarating sensation of being inverted. So, grab a mat, find a sturdy wall, and embark on the journey to explore the wonderful world of upside down.
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