Acrobatic exercises

Exercise is the key to a beautiful and toned body. However, even those who do not seek to improve their figure know that acrobatic exercises help maintain vitality. It is only necessary to choose the complex fortifying exercises correctly.

The essence of acrobatics

Acrobatics - a set of gymnastic exercises that train muscles

Acrobatics are a set of gymnastic exercises that train muscles and imply a good stretch. The complex of acrobatic exercises is included in:

  • professional sports training of gymnasts and other athletes (for example, hockey players, swimmers);
  • compulsory educational standard of physical education classes in schools;
  • weight loss programs;
  • a complex of tonic sports.

There are several types of acrobatic exercises:

  • single;
  • steam rooms;
  • group

If we talk about professional sports or physical education classes, the type is selected in accordance with the tasks set by the coach (teacher) and the athlete. As for acrobatics as part of a weight loss program or a tonic complex, then everything depends on your preferences. The essence and effectiveness of classes in this case does not change.

Acrobatic exercises at physical education classes

Physical training of students is an important component of the educational standard.

Physical training of students is an important component of the educational standard. Therefore, a set of physical exercises in the classroom must strictly comply with the norms and requirements. An important condition for the lessons of acrobatics is the availability of good inventory. No less important is control and insurance. Consider the technique of performing acrobatic exercises in physical education classes.

  • Grouping. The main task is to group the body from a standing or lying position with arms and legs straight.
  1. Elbows pressed to the body, knees pulled to the level of the shoulder girdle.
  2. Palms seize the ankle joint.
  3. We round the spine, put our head on the chest and slightly spread our knees.
  • Roll. Used as a separate exercise, and as a bunch between many others.
  1. Legs shoulder width apart, leaning forward.
  2. Hands retract back down.
  3. Without bending your legs, grab your hands under your knees.
  4. Roll back, socks while touching support behind the head.

There is also a side roll.

  1. Removing the body from balance in the pose of the leg shoulder-width apart, touching the floor with the shoulder.
  2. Next, the forearm is in contact with the support.
  3. Accept the starting position.

In this case, insurance is needed from the side from which the roll is made.

  • Front and rear flip-flops. In physical education classes, children learn 2 types of rolls.
  1. Squat and focus on the hands.
  2. Repulse and roll back over your head.

In this case, the flip is performed from its original position in a hard stop. There is also a way to tumble, bending the body in the belt.

  1. Arrange the feet so that they match the width of the shoulders.
  2. We make a deflection forward.
  3. Sit down with straight legs.
  4. Roll back over your back.
  5. Return to the starting position.
  • Rack or limited balance. It is carried out when legs are in a vertical emphasis. The supporting point is the shoulders (shoulder blades, arms, head).
  • Bridge.
  1. The initial posture is lying on the back.
  2. We put our legs on the full foot, bending at the knees.
  3. Hands straighten behind the head and raise the torso.
  4. Return to the starting position.

For elementary school students, the set of exercises does not include somersaults backwards, forwards, and the bridge. Gradually, to senior classes, acrobatics tasks become more complex. At the same time, a distinction appears for boys (for example, a stand with support on hands) and for girls (for example, a bridge).

Complex exercises in gymnastics

Acrobatic exercises in gymnastics

In gymnastics in recent years there has been a complication of acrobatic stunts. But these additional exercises are built on the basic elements. As for the general strengthening gymnastics, in addition to all known school elements, the following will be involved.


  1. Starting position - kneeling.
  2. Raise one straightened leg.
  3. Bend it and pull to the level of the head (this element is added not immediately, but after successfully mastering the previous steps).


  1. Starting position - lying on his stomach.
  2. Bend your legs at the knees, straighten your feet and pull to the head.
  3. Hands grip the outer part of the foot and pull up to the head.


  1. Starting position - legs shoulder width apart.
  2. Hands down along the body.
  3. Slowly we begin to push the feet with straight knees.
  4. Put your hands on your elbows on the floor, lowering your torso as low as possible.
  5. Slowly return to the starting position.

Side splits

  1. Put your feet in step.
  2. Hands down along the body, clasping his legs.
  3. The leg in front is guided with one hand, and the one behind it with the other.
  4. Slowly return to the starting position.

When the muscles are already prepared enough, the leg, which stands in front of the body, can be placed on a low bench - then the stretch will be even better.

Acrobatic exercises are very useful for the health of each person. They not only maintain vitality, but also contribute to a good stretching, strengthen muscles. Therefore, it is necessary not only to actively attend physical education classes at school, but also to include a number of acrobatic tricks in your daily gymnastics.

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