Difference between revisions of "Do a Bridge Kickover"
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== Steps == | == Steps == | ||
===Warming up=== | ===Warming up=== | ||
| − | #Do simple stretches. It is never a good idea to do a back bend or bridge like pose without properly stretching and warming up first. <ref>http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-backbend-in-gymnastics</ref> | + | #Do simple stretches. It is never a good idea to do a back bend or bridge like pose without properly stretching and warming up first. <ref name="rf1">http://gymnastics.isport.com/gymnastics-guides/how-to-do-a-backbend-in-gymnastics</ref> |
#*Make sure you stretch your arms, neck, shoulders, back, hips and legs. | #*Make sure you stretch your arms, neck, shoulders, back, hips and legs. | ||
#*Hold each stretch for at least 15 to 20 seconds. | #*Hold each stretch for at least 15 to 20 seconds. | ||
#*Don't overstretch. You can injure yourself by pushing a stretch too far. | #*Don't overstretch. You can injure yourself by pushing a stretch too far. | ||
| − | #Perform a Cobra. This is a position in yoga where you bend your back from lying face down on the mat.<ref | + | #Perform a Cobra. This is a position in yoga where you bend your back from lying face down on the mat.<ref name="rf1" /> |
#*Lay on your stomach with your hands on the ground, shoulder width apart, slightly in front of your head. | #*Lay on your stomach with your hands on the ground, shoulder width apart, slightly in front of your head. | ||
#*Press the upper half of your body off the floor, pushing down with your arms. Your legs and hips should stay on the ground. | #*Press the upper half of your body off the floor, pushing down with your arms. Your legs and hips should stay on the ground. | ||
#*Take the stretch as far as you can go. | #*Take the stretch as far as you can go. | ||
#*A common problem for beginners is not being able to extend the arms the whole way. The only way to be able to gain enough flexibility to do this is to practice this position and regular stretching. | #*A common problem for beginners is not being able to extend the arms the whole way. The only way to be able to gain enough flexibility to do this is to practice this position and regular stretching. | ||
| − | #Perform a see-saw move. This will gently stretch your back. It can be difficult to get into this position, but it will get better with practice.<ref | + | #Perform a see-saw move. This will gently stretch your back. It can be difficult to get into this position, but it will get better with practice.<ref name="rf1" /> |
#*Lay on your stomach with your arms and legs straight. | #*Lay on your stomach with your arms and legs straight. | ||
#*Reach your arms past your sides and towards your feet. | #*Reach your arms past your sides and towards your feet. | ||
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===Doing a Bridge Kick-over=== | ===Doing a Bridge Kick-over=== | ||
| − | #Go into a bridge. You can do this from standing or from the ground.<ref | + | #Go into a bridge. You can do this from standing or from the ground.<ref name="rf1" /> |
#*Lay on the ground with your knees bent at a 90 degree angle. Your feet should be planted firmly on the mat. | #*Lay on the ground with your knees bent at a 90 degree angle. Your feet should be planted firmly on the mat. | ||
#*Place your hands by your feet at your ears with your fingers pointing at your feet. Your elbows should point up towards the ceiling. | #*Place your hands by your feet at your ears with your fingers pointing at your feet. Your elbows should point up towards the ceiling. | ||
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#*Correct your posture and hand position if needed. | #*Correct your posture and hand position if needed. | ||
#*Have your spotter check to make sure there aren't any people or objects in your way before you proceed. | #*Have your spotter check to make sure there aren't any people or objects in your way before you proceed. | ||
| − | #Kick with your good leg. Remember to push forward.<ref | + | #Kick with your good leg. Remember to push forward.<ref name="rf1" /> |
#*This can be the most challenging part of the backbend because you have to have enough flexibility and momentum to get your leg over your body as it is in a back bend. | #*This can be the most challenging part of the backbend because you have to have enough flexibility and momentum to get your leg over your body as it is in a back bend. | ||
#*A common problem as that the weight is not shifted forward enough to provide momentum for the kick-over. If you can't complete the move, then try to shift your weight forwards more and push off the ground firmly. | #*A common problem as that the weight is not shifted forward enough to provide momentum for the kick-over. If you can't complete the move, then try to shift your weight forwards more and push off the ground firmly. | ||
