First, read the English article below.

Back flipping is a fairly strenuous activity, and it's pretty easy to strain a muscle if you're not careful. Make sure your body is fully warmed up before you flip, and pay special attention to stretching out your core, legs, ankles, arms, wrists and neck. Stand with your feet approximately one shoulder width apart, then rise up onto your toes and stretch your arms straight into the air.  Remember to keep your back straight (so your body is perpendicular to the ground) and your eyes facing straight ahead. Standing on your toes will allow you to get more power in your jump and will also help you to achieve good form. About halfway through the flip, when you are completely upside down, you need to spot your landing. This will help you land safely and make a successful backflip. Spotting your landing should come natural.  You can do this by tilting your head back just far enough so you can see the ground. Try to pick out the exact spot you'll land on, as this will help you to gauge when to come out of your tuck. 

Now, please write a short abstract for it in Indonesian. Abstract:
Lakukan latihan pemanasan. Berdirilah dengan bertumpu pada jari kaki. Lihatlah titik pendaratan.