How to do backflips at home in essy way आसान तरिके से घर पर backflip सिखे ।

Описание: ⚠️ IMPORTANT SAFETY FIRST
Never try first time on hard ground
Start on grass / sand / mattress / gym mat
If possible, learn with a coach or spotter
Warm-up is mandatory (ankle, knee, back, neck)
Backflip is commitment + technique, not strength alone.
🧠 BASIC REQUIREMENTS (Before Backflip)
You should be able to do:
20–30 bodyweight squats
High vertical jump
Back roll (very important)
Wall jump backward (confidence drill)
If you can’t do a back roll, don’t attempt backflip yet.
🔥 STEP 1: WARM-UP (10 minutes)
Jumping jacks – 2 min
Squats – 20 reps
Arm swings + shoulder circles
Neck rotations (slow)
Back stretch + hip stretch
🔄 STEP 2: BACK ROLL PRACTICE
This teaches rotation.
How:
Sit down
Roll backward
Knees tight to chest
Push with hands
👉 Do 20–30 back rolls daily
🧱 STEP 3: WALL BACKFLIP DRILL
This removes fear.
How:
Stand 1 step away from wall
Jump up, not back
Feet touch wall
Tuck knees
Land safely
This builds muscle memory.
🚀 STEP 4: JUMP TECHNIQUE (MOST IMPORTANT)
Mistake people do: jumping backward ❌
Correct way:
Jump STRAIGHT UP
Swing arms fast upward
Head neutral (don’t throw it back)
Chest up
Height = rotation time ✔️
🔁 STEP 5: THE TUCK
At the top of jump:
Pull knees to chest
Grab shins lightly
Stay tight like a ball
Don’t open early.
🛬 STEP 6: LANDING
Open tuck when you see ground
Land on balls of feet
Bend knees
Arms forward for balance
Never lock knees ❌
❌ COMMON MISTAKES
Jumping backward instead of up
Throwing head back
Opening tuck too early
Fear = half commitment (dangerous)
⏱️ DAILY PRACTICE PLAN
Day 1–7
Warm-up
Back rolls
Wall drills
High jumps
Day 8–15
Mattress backflips
With spotter if possible
After 15 days
Clean backflip on soft ground
Then move to normal surface
💪 EXTRA TIPS
Record your practice (slow-motion helps)
Visualize before jumping
Confidence is EVERYTHING