Name: 前滾翻教學 | CrossFit Invictus 體操 (Forward Roll Tutorial | CrossFit Invictus Gymnastics)
Uploaded: 2026-01-30T01:27:20.000Z
Duration: 2 min 27 s

Hey, this is Travis at CrossFit Invictus.

哈囉，我是 CrossFit Invictus 的 Travis。

未來簡單式

I'm going to walk you through the forward roll.

The forward roll is commonly known as the somersault, but it's a forward roll.

forward roll 通常被叫做 somersault，但我們這裡講的是 forward roll。

So we're going to start over here, rolling this way.

所以我們要從這裡開始，往這個方向滾。

So first things first is just stand with your feet shoulder width apart.

首先，就是站好，雙腳與肩同寬。

In gymnastics, of course, we like them together, but this is not necessarily gymnastics.

在體操裡，我們當然喜歡腳併攏，但這不一定是體操。

So we're just going to go feet apart, shoulder width for balance, squat down, hands nice and flat on the floor.

所以我們就站開，與肩同寬來做平衡，然後下蹲，雙手平放在地板上。

And then while I go into this, I'm going to think about two things.

然後當我開始做的時候，我會想兩件事。

One is the back of my head touches the floor between my hands, not the top of my head.

一是我的後腦勺要碰到手之間的地板，而不是頭頂。

If the top of your head touches the floor and then you start to roll, you will actually tip over, land on your back, and

如果你的頭頂碰到地板然後開始翻滾，你實際上會翻倒，摔到背部，

So seeing as that I don't want to knock the wind out of myself, that's the first step.

所以既然我不想岔氣，那就是第一步。

Second part is once my head's going down, my bottom should go up and exchange.

第二部分是當我的頭往下時，我的臀部要抬高並轉換。

As you can see, my knees and elbows are pretty close together.

正如你所見，我的膝蓋和手肘靠得很近。

You don't want to be way out here where your knees drop.

你不想離這裡太遠，讓你的膝蓋下垂。

Rolling from your knees is more difficult because then you cannot get your head, the back of your head, against the floor very easily.

從膝蓋開始滾動比較困難，因為這樣你的後腦勺很難碰到地板。

So we go hands nice and close, go bottom up, back of the head down, looking between your legs.

所以我們雙手靠近，臀部向上，後腦勺著地，看著兩腿之間。

And then to stand up, you just keep your body in a rolled shape.

然後要站起來，你只要保持身體捲曲的樣子。

So you're going to be here and reaching your arms forward.

所以你會在這裡，雙手向前伸。

As if you have somebody standing in front of you, reaching out, grabbing your hands and pulling you up.

就像你面前站著一個人，伸出手，抓住你的手把你拉起來。

And then from here, obviously, we can just stand up.

然後從這裡，很明顯地，我們就可以站起來了。

So once again, we're going to start back here.

所以再一次，我們要從這裡開始。

Back of the head touches the floor, Invisible friend helps us up.

後腦勺碰到地板，隱形朋友幫助我們站起來。

If you find that you are bumping around in your roll, could be several things.

如果你發現你在翻滾時身體東倒西歪，可能有幾個原因。

First of all, remember, it's a roll, not an unroll.

首先，記住，這是個滾，不是解開。

So if you roll and your knees come away from your body, your feet are going to hit nice and flat.

所以如果你滾動時膝蓋離開身體，你的腳會平平地著地。

But from here, I have no momentum to help me up.

但從這裡開始，我沒有任何動能來幫助我站起來。

So I would have to rock into it again anyway.

所以不管怎樣，我還是得重新用力滾動。

And the second part is, if you are going through that bump, make sure your knees are actually close enough to your chest to create that round shape.

第二點是，如果你在經歷那個顛簸，請確保你的膝蓋離胸部夠近，以便形成那個圓形。

We forget that our lower back has a natural tendency to have a slight arch in it.

我們常常忘記，我們的下背部自然會有輕微的弓形。

So when we're rolling, we got to try to pull our shoulders close to our knees, hands down, reaching forward and rolling and standing up.

所以當我們滾動時，我們要試著將肩膀靠近膝蓋，雙手放下，向前伸展並滾動站起來。