Handstand – not a dream, but a reality
In sport, there are often exercises that have a special beauty of performance. Handstand is no exception. How to learn to perform this spectacular exercise? How to stand on your hands so as not to lose the ease of movement and the correct technique? Are you asking these questions? Our article is for you.
To begin with, let’s say that this exercise not only has natural beauty, but also brings a lot of benefit to the body. Begin to train and understand how the handstand develops. Among its many advantages, we note:
strengthening the shoulder girdle;
back muscle pumping;
strengthening the abdominal muscles;
acceleration of blood circulation in the upper part of the body.
It is important to note that the exercise has a number of contraindications, among them:
various problems with the spine;
high intracranial pressure;
inflammatory diseases;
dislocations and bruises of the wrists, shoulder and elbow joints;
dangerous to do if you feel dizzy or nauseous.
Do you have at least one disease or symptom of the above? We strongly recommend that you do not continue to do such an exercise as a handstand.
Now let’s begin the examination of the exercise and its techniques.
Preparatory stage. Where to begin?
Of course, if you really want to, then with great difficulty you can stand in handstand on the first try. But in order to do this at times easier, there is a whole list of exercises. These exercises will carefully lead you to the cherished goal without physical exertion and fatigue.
Warm up and breathing exercises.
Of course, it is worth starting with warming up the muscles and saturating the body with oxygen.
This is necessary so that the body is prepared for prolonged heavy physical exertion. It is necessary to begin warming up from a neck, gradually passing to exercises on legs.
Handstand – strong hands. This is one of the basic requirements of the exercise. Strong hands will not come from nowhere, for their development you will have to sweat a lot. Slat and pushups are the best tool. What has to be remembered that both exercises require an absolutely straight body. To increase the load on the muscles of the arms during push-ups, you can practice prolonged fixation of the body at the lowest point.
The bridge is a guarantee of flexibility. How to stand on your hands? Without plasticity and stretching of the muscles, nowhere. In this regard, the bridge copes with the development of these qualities. The exercise has 3 types: from a prone position on the floor, from a sitting position on the floor and from a standing position. Start from the first position and gradually move to the bridge from a standing position. You will not only stretch and strengthen your muscles, but also develop a sense of balance, as well as train the vestibular apparatus.
You’re almost there. Stand on the head and forearms. It is, of course, lighter than the classic handstand, since its execution involves more points of support. But this does not mean that the exercise can be done right now in the middle of the room. It is better to start at the wall, with what is not alone, but with a man who could hedge you. Over time, you will be able to do the forearm stand alone and even in the middle of the room.
Yoga is a great way to strengthen muscles. In particular, this applies to the position of the “crow”.
Long-awaited victory! Now you are ready to start doing this handstand. Maybe it will not work right away, but your body is already prepared for new challenges.
Fear. What to do?
Fear is normally a psychological phenomenon inherent in any living being. If you are afraid of falling, then there is nothing shameful or embarrassing about it. To overcome this unpleasant feeling, you need to play it safe. For example, it is possible to lay sports mats in order to soften the blow to a minimum in case of a fall. Are you afraid anyway? Try several times to specifically fall on the mat. Gradually, the fear will recede.
Handstand with supporting surface
The first attempts to perform the exercise must be performed near the wall, or with a person who can insure. The technique is simple:
Lean down and put your hands on the floor so that between you and the support was not less than 25 cm.
The arms should be shoulder width apart. The starting position is accepted.
Now push off the support leg and try to push the body up towards the wall so that the legs are located along the wall.
Do not delay with a handstand. The first time can not be held in it for a long time. Frequent workouts will help develop endurance. At the end of the exercise, it is necessary to push off the leg from the support and take the starting position. For a greater understanding of technology, you can refer to several videos on the spaces of the Internet. They will serve as your visual aid for the exercise.
