your muscles before you jump to prevent injuries. After a quick 2-5 minute cardio warmup, stretch your arms, legs, chest, and back. You can do any stretches, as long as they target the right muscle groups. Here are some stretches for you try:  Do a forward bend to stretch all of your muscles. Stand up straight with your feet together, then bend slowly down toward the floor. Reach out to touch the floor with your fingers. To stretch your arms, bring one arm up over your head, reaching toward the sky. Bend your arm at your elbow so it’s parallel to the back of you head. Then, use your other hand to pull your elbow gently toward your head. Repeat on the other side. A backflip is an advanced move, so it usually takes time to master it. You need to be on a soft surface to minimize your risk of injury. A gymnastics mat or foam pit is the best surface, but sand or grass may also work.  As another option, you may prefer starting on a trampoline, which provides some give and helps you build momentum. However, don’t try your flip on a trampoline if you have trouble controlling the height of your jumps. If you’re new to backflips, don’t attempt to do one on a hard surface, especially concrete. Since a backflip is an advanced move, it can be dangerous to complete, especially at first. It’s important that you have someone there who can watch your jump and potentially help you. At the very least, make sure someone is with you to call for help if you get hurt. If you lose your balance and fall, it’s possible that you will not be able to get yourself help.
चोट बगैरह से बचने के लिए, इसे करने से पहले अपनी मसल्स स्ट्रेच कर लें: एक सॉफ्ट सर्फ़ेस, जैसे एक जिम्नैस्टिक मैट या फ़ोम पिट (foam pit) की तलाश करें: मैक्सिमम सेफ़्टी के लिए एक स्पॉटर (ध्यान रखने वाले इंसान) की मदद लें: