Content
- Benefit
- Contraindications
- Warm up and safety
- Preparatory exercises
- Handstand by the wall
- Handstand without support
- Exit the rack
- Tips
Practically everyone who has set such a goal can learn to stand on their hands. Handstand is a beautiful, effective, but not simple exercise, which requires certain physical training, good coordination and patience.
Benefit
A vertical upside down position on the hands has many properties that improve and strengthen the body:
- Strengthens the muscles of the back, abdomen, buttocks, shoulder girdle and arms.
- Provides oxygen to the head, improving its activity
- Stimulates the digestive system.
- Improves lung function.
- Relieves and stretches the spine, giving the body the correct posture.
- It develops movement coordination, flexibility and ability to maintain balance. Improves the ability to control your body.
- From the point of view of yoga rejuvenates the body.
- Impresses others.
- Improves mood.
Contraindications
- Head injuries, increased intracranial pressure, headache.
- Heart problems and high blood pressure.
- Problems in the spine.
- Various injuries of the wrist, shoulder and elbow joints.
- Previously suffered a heart attack, stroke.
Warm up and safety
In the process of training there is a possibility of falls Also, do not forget the fact that muscles and joints will be subjected to certain loads. Therefore, you need to be very serious about safety when training.
Any workout must begin with a warm-up, warming up the muscles and ligaments, this will allow you to continue training more safely.
Basic workout exercises :
- To crush the neck, performing circular movements and tilts of the head.
- Heat up shoulders and arms in circular motions and arm flutters.
- Mash and warm the wrists, making his hands in the lock and doing a circular motion wrist in different directions.
- To warm up the hip joint, rotating the pelvis first in one, then in the other direction. Make bends forward and backward.
Preparatory exercises
With inadequate physical training, before becoming on your hands, you need to perform a set of auxiliary exercises aimed at strengthening the muscles of the back, abdomen and arms.
Pushups and pull-ups . To properly perform the handstand, you need to pull up and push up a lot, then the exercises will be mastered much faster and easier.
Strap. Hands are shoulder-width apart, hands pointing forward. It takes emphasis on the palm with outstretched arms. The body is a straight line with a flat back, without bending in the back, without raising the buttocks and sagging the abdomen. Hold for at least 30 seconds. The press, muscles of a back, hands and shoulders becomes stronger.
Bridge. It develops flexibility, strengthens the muscles of the arms, shoulders and back. First you need to learn how to make an ordinary bridge from the floor. Then you can complicate, doing push-ups from this position. Bring the number of push-ups to 10 on 3 sets. After gaining sufficient flexibility and training of muscles, you can try to make a bridge from a standing position.
Emphasis on the elbows . This exercise also has the name “Crow or Crane Pose”. To perform it, you need to squat, put your hands on the floor shoulder-width apart or a little wider. Bend your elbows slightly and put your knees on your elbows and lift your legs off the ground, moving the center of gravity slightly forward. This exercise strengthens the hands. You need to try to keep the balance for at least half a minute.
Stand on the head and forearms. For this exercise you need to put your head on the floor, make your hands in the lock, clasp your head, forming a triangle, as a support. Then maximally raise the pelvis, throwing his legs up. Legs can be kept together or divorced apart. The load must be distributed more on the arms, with a minimum load on the head and neck.
At first, you can begin to do this exercise near the wall, using it as insurance.
Stand on the head and hands. Put the head on the floor, as in the previous exercise. Palms need to be put in the place where your elbows were before. That is, an equilateral triangle should be formed between the head and the palms. Rising first ass, and then throws his legs. And the legs can be first diluted to the sides, and then lift up. Your elbows should be kept as flat as possible, your back and head should be even, your arms should be tense, as if you were about to wring out.
Working off somersaults. In the process of trying to stand in a handstand, falls will be inevitable. It is necessary to know the rules and technique of the roll over the head.
1 Avoid falling over the neck and head.
2 When you drop the chin should be pressed to the chest, head tilted between the hands.
3. To fall, you must first touch the shoulder blades, and then roll on a bent back.
4 When rolling on the back, pull your knees to your chest, this will help you to get up quickly.
Before training, lay something soft in front of you, which will mitigate possible falls.
These preparatory exercises can be performed daily, for at least two weeks, by training the muscles and coordination. And only after preparation you can begin to learn how to do handstand.
Handstand by the wall
This first step, which allows to overcome the psychological barrier of the inverted posture, will allow you to experience and get used to the upside down position, will strengthen your arms.
Stand back to the wall. After warming up, go face to the wall. Place your hands at a distance of 10–20 cm from the wall, shoulder-width apart, fingers apart, pointing towards the wall. Stand in a position like a runner at the start – one leg closer to the chest, it will be jogging, and the other will be behind, it will be swinging. Swing one leg and push the other, straighten the body, leaning his heels against the wall.
Slowly try to take your feet off the wall, keeping your balance. Hold the rack for a few seconds.
Push away from the wall and return to the starting position.
Train until you can stand in this position for at least 15 seconds.
Exercise will strengthen the hands and help you get used to the rack.
Push-up in the rack against the wall. If at first you don’t get push-ups, you should try to bend and stretch your arms a lot. Gradually increase the amplitude and bring the push-ups to the head touching the floor. Perform 5-10 times, gradually increasing the quantity and quality of push-ups.
Exercise will strengthen hands, improve the ability to balance and give confidence in their abilities.
Stand belly to the wall. Turn your back to the wall, bend over, put your feet at the bottom of the wall and try to get on the wall with your feet, moving your arms too. At the initial stage, the legs can be placed perpendicular to the wall, then you can move your hands closer to the wall and lift your legs up.
In this exercise, put all the weight on your arms and shoulders. The back should be flat, the press is tense, the socks stretch upwards, helping to align the whole body in one line.
After mastering certain skills, proceed to the next stage.
Video training – how to stand in a handstand:
Handstand without support
Rack Out:
- Put your hands on the floor.
- Maximum raise the pelvis.
- Push off your feet, keeping your balance.
For starters, you can stand in a rack with legs as wide as possible. In this position, the center of gravity will be slightly lower, and divorced legs will help in balancing.
With the classical correct stance, the whole body should form a flat line without deflection.
Video, how to learn to stand on your hands:
The fingers are apart. It is necessary to firmly rest your fingers on the floor, as if squeezing it. The entire load falls on the palms and fingers. The arms are straight, the head is pressed to the shoulders, the shoulders are open, the back is flat, the toes are extended, the legs are together. This will help make a smooth line of the whole body and maintain balance. The body must be strictly vertical.
Rack in the classic version can be mastered for about a month of training.
Exit the rack
Back Exit the rack can be in the reverse order of how you got up, standing up.
With a turn. You can exit the rack by turning to the side, dropping first on the ode and then on the other foot.
On the bridge. Slightly bent arms down on his legs, bent at the knees.
Forward. Get out of standing on the hands of a classic flip-flop. This exercise requires some training.
Tips
- Do the workout. Before any exercise, knead and warm up the muscles, this will help reduce the likelihood of injuries.
- Do not be afraid to fall. Falls are inevitable, you just need to learn how to fall correctly.
- Do not skip the intermediate exercises. Do not immediately try to stand in a handstand. Training should take place on the principle – from simple to complex.
So, to perform handstand, you need physical training and sophisticated equipment, which will come along with workouts. The main thing is to overcome the psychological problem of fear and uncertainty. Having overcome this barter, you can perform any exercise and achieve any results.