The wheel is a fundamental of gymnastics that strengthens the upper body and helps you gradually approach the more advanced movements. To learn how to do it, you need to find a safe environment in which to practice positioning your hands and feet to get the push to rotate forward. Make sure you stretch before training to avoid possible injuries!
Steps
Method 1 of 2: Practice the Wheel
Step 1. Visualize an imaginary line extending in front of you
Use it as a guide when doing the wheel. You could also create a real line with masking tape on a rug or mat that is at least half a meter long.
Make sure the area around the line is clear and uncluttered. Do not try the wheel near walls or furniture that you may collide with
Step 2. Sink forward with your front leg and raise your arms
Bend the knee of the front leg slightly and keep the back one straight. Keep your feet parallel, facing the imaginary line. Bring your arms up, next to your ears.
- A common mistake is to start the wheel from the side. Make sure you are facing forward as you prepare to perform the movement.
- You can carry on whichever leg you prefer. However, in some cases you will be able to perform the wheel better with one rather than the other; you can figure out which one by trying a series of handstands, sometimes starting with the right leg and sometimes with the left. You will find that the movement is more natural with one leg and is what you should use for the wheel.
Step 3. Lower your arms to the ground as you lift your back leg
Keep your arms straight next to your ears as you lower them, along with your head and torso. Bring them halfway up and raise your straight back leg to form a "T" with your body.
- This step requires balance. If necessary, bring your leg back to the ground several times before you find a balance that you can maintain.
- Don't worry if you can't keep your balance. Once you have perfected the wheel, you will not have to hold this position for very long, as you will only make one smooth motion.
Step 4. Place your hands on the mat as you roll your body sideways
Bring your arm to the ground first from the side of the front leg. Then bring the other down, so that they are shoulder-width apart, as you would for a handstand. Keep your hands along the imaginary line.
- For example, if you brought your right leg forward, place your right hand on the ground first, then your left.
- Keep your fingers pointing away from your head.
Step 5. Push on the front leg, then form a V with the legs
Extend your forward leg as you push, so that both lower limbs are in the air, directly upward. Balance the weight on your arms with your hands shoulder-width apart on the sides of your head. Keep your head and torso upside down, directly over your arms.
- Use your shoulders and torso to support the weight.
- You won't be able to hold this position for long. You need to perform the wheel in one smooth motion.
- Make sure you keep your legs straight.
Step 6. Lower your front leg as you lift the first hand you rested on the mat
To complete the wheel, first lower the leg that is further ahead along the imaginary line. The first hand that touches the ground will naturally rise when the foot drops. Raise your arm, next to your ear.
- You should start shifting your weight onto your legs.
- Keep your head and torso almost parallel to the mat.
Step 7. Drop the other leg as you lift the second hand off the mat
The leg still in the air will follow the first when it comes down. Make sure you place your back foot behind your front foot, along the same imaginary line, facing them both in the direction you started from. The second coat will naturally detach from the mat, following the first.
- At this point, you will have returned your head and torso to their natural positions, centered above the legs.
- A common mistake when spinning is leaving your hands on the ground for too long. Make sure you keep your arms straight and next to your ears as your head and torso come up to the end of the wheel.
Step 8. Land with a lunge facing away from the direction you started
Position yourself so that the leg that was initially behind is in front and is slightly bent, while the one that was in front is now behind you and extended. Point your feet towards the starting point. Make sure you keep your arms straight and up, next to your ears.
Position your torso in the same direction your feet are oriented
Step 9. Keep practicing until you are familiar with the movements
Practice the wheel, alternating the leg you bring forward, until you master the technique. It can take time, so don't give up!
- One direction may be easier for you than the other; almost all of us have a dominant leg. However, practice with both to be able to spin the wheel on either side.
- If you feel dizzy or faint, take a break and wait for the sensation to pass before you start spinning again.
- Try to keep your confidence as you spin the wheel, as it can be really very easy to lose control if you yourself don't feel up to it.
Method 2 of 2: Create a Training Venue and Warm Up
Step 1. Wear comfortable and flexible clothing
To practice the wheel, use garments that allow for a full range of motion for the arms and legs. Compression clothes, yoga clothes, and gymnastics leotards are great choices. Avoid non-stretchy fabrics, such as denim, as well as skirts, which would end upside down during the spin.
- Gym or workout clothes, including leggings and fitted tank tops, are ideal.
- If you are practicing on a mat, do not wear socks, which can cause you to slip and fall.
Step 2. Find an open space with a soft floor
Look for a place that is free of furniture and other items. It's best to practice on a soft surface, such as a carpet, lawn, or exercise mat.
If you are training outdoors, make sure the zone you choose is even. It is difficult to do the wheel on uneven ground. Also check that no stones and pebbles are hiding in the grass, otherwise you will get hurt
Step 3. Stretch your wrists and hamstrings
Stretch before starting and you'll avoid injuries while trying the wheel. Gently bend your wrists back and forth to loosen the muscles. Stretch your hamstrings by sitting with your legs spread out in a wide V. Bend your torso forward, toward the floor, as you try to reach your left foot with your hands. Switch to the right foot after 15-20 seconds.
- Spend at least three minutes stretching before you start exercising. If you feel particularly stiff, stretch for 10-15 minutes to loosen up well.
- Wear a brace if you experience weakness in your wrists.
Step 4. Strengthen your biceps and triceps with weights
During the spin, you have to support all the weight of the body with the muscles of the arms. If you are not strong enough, you may have trouble completing the movement. The most important muscles to build are the triceps and biceps, both in the upper arm.
- Do bicep curls using dumbbells to build arm muscles. Start with light weights and gradually increase them as you get stronger.
- Learn to do dumbbell kickbacks, which help you build your triceps. Make sure you do the exercise with both arms.
Step 5. Try the handstand to learn how to stand upside down
If you are unfamiliar with this exercise, it is best to try it before moving on to the wheel. This will get you used to supporting the weight of your body upside down with your hands and arms.
