Start with squatting, with your back facing the rolling direction, and lean forward slightly. Then push the mat with both hands, quickly move your head backwards, including your chest, and roll backwards by touching the mat in turn through your hips, waist, back, neck and head. At the same time, bend your arms, put your elbows on your shoulders, palms up, and naturally open your fingers back. When you roll to the shoulder and neck, push the pad with both hands to turn your body over and raise your head into a squat.

Forward Rollover: Squat your hands on both sides of your legs, bow your head, curl up, land your feet immediately after your head hits the ground, roll forward, and hold your legs with your hands to do full squat or stand, which is used to change your posture and get rid of your opponent's control.

Extended data:

Precautions:

1. Before practice, fully move your neck to prevent injury. This action is most prone to delay in pushing the hand and incorrect support of both hands, which makes it difficult to complete the action. When you lean back, you will look up and turn your hips not enough. The solution is to do more auxiliary exercises (hands on shoulders, palms up, fingers back, rolling back and forth).

2. Protection and help: The helper stands behind the practitioner. When rolling to the shoulder and landing on the head, the helper's hands on both sides are lifted upward to help the practitioner push the hand to flip.

3. When users practice, they are prone to push the mat with both hands in time, uneven force or tight body. Teachers should give guidance.

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