学习拉伸，做好做前空翻所需的准备。 跑几步，然后“冲拳跃起”。 练习跳起后屈膝。 在蹦床上练习空翻的翻转动作。 从方块体操垫起跳，对着软垫做前空翻。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Stretch your ankles by sitting down on the floor and rotating both feet in full circles in both directions. Next, loosen up your hamstrings by standing up and pulling first your left foot and then your right up so it touches your buttocks. Hold the stretch on each side for about thirty seconds. Finally, rotate your wrists and neck several times.  You can use your hands to rotate your feet. Be gentle when rotating your neck. Go slowly and don’t push your neck in any direction that causes pain. Yo