The execution of the handstand is an exercise that is not always possible to do even for those who train for a long time. Learn this pretty impressive and useful to maintain physical fitness sporting element allows a special procedure. In other words, if all attempts to become not successful, do not be upset. Enough to adopt some effective techniques by which you can achieve this goal in a relatively short time.
The person who did gymnastics from childhood, in adulthood, even with regular exercise, stand on hands becomes an impossible task. Some particularly stubborn personalities and that could take years, but it is only in those cases where the initially chosen a wrong method of training.
- How to learn to do a handstand
- Step one. Develop strength and endurance
- Stand against the wall in a vertical position
- Walking from side to side at the wall on his hands
- Touch shoulders in handstand
- Step two. Exercises at the wall for the development of balance
- Step three. Practice free handstand
How to learn to do a handstand
Do not try to immediately stand on his hands without any substantial support. Be sure to use the wall, which will allow you to develop power and to produce more advanced versions of the exercises. The support facilitates the implementation of the strut and allows faster progress in the development of this technique without standing at the wall.
Most people just spend their time trying to get on their hands and then get discouraged and abandon the venture or persevere futile attempts. The methodical and correct approach guarantee success, and, most importantly, save precious hours of training. Therefore, it is better to do the right thing, because there are special exercises which help to develop efficient technique in the shortest time.
Step one. Develop strength and endurance
Handstand at the wall does not look impressive, but without this support it is impossible to develop strength and stamina with which to perform this element are paramount. It allows long enough to hold the position that in future will allow to perform the exercise without this support.
To learn how to hold the body in position upside down, there are three effective exercises:
Stand against the wall in a vertical position
Suggests slow uplift socks on the vertical surface the feet up, until a vertical position. In other words, don’t just throw the legs on the wall, because it won’t work.
First, you need to approach a vertical plane a few inches. Not all at once, is impossible to achieve such a result, but if practiced, it could work. Regular execution deductions will increase the time during which it is held accepted the position, and then move on to more complex versions.
The main purpose of this exercise is to learn how to hold body in straight position without any deflection. Taking a vertical position, be sure to stretch and draw the ribs and the hands with force to press to a floor surface, using palms and fingers. You must work so hard to create the feeling that hands are coming from the ground.
All attention must be focused on the socks. The work must be involved quadriceps and gluteal muscles. Stand in a vertical position is required as much as strong enough. After the first attempts should be to ensure that the duration of each approach were not less than one minute.
Walking from side to side at the wall on his hands
Is a slightly complicated variation of the usual rack from a vertical surface, which also helps develop stamina and strength. First, climb the wall, bringing the chest to the wall as close as possible. Then, moving her hands, removing them from the floor begin to walk along the wall.
In order to keep balance and not fall down, the legs should be set wider. First, walk left and then right to the starting point. Hands have rested in the ground with maximum force, and the body is kept smooth without any depressions.
Touch shoulders in handstand
Another exercise for strengthening the muscles of the shoulder girdle and learn to feel good balance. It concentrates all the attention on the shoulder girdle, and is a great base to perform the stand on one hand without the involvement of a wall in the future.
Taking a vertical position from a vertical supporting surface, and lean to the side, tearing the arm from the floor surface. In the early stages of this exercise only lightly touch the shoulder, and then to stay in this position for half a minute. Do not hurry to do it right the first time, because of the need to develop good balance and confidence to keep it, and not just try to do the exercise.
Step two. Exercises at the wall for the development of balance
Is the next step in mastering how to do a handstand. It is recommended to begin after the development of the first set of exercises for strength and endurance when all three variations stand at the wall are performed safely and without unnecessary effort.
To gain a good sense of balance, it is necessary to take the starting position at the wall, touching the surface of the chest, pushing with a force of hands in the floor, and then to move the hand forward about half an inch, but no more. You must make sure that the thighs are completely parallel to the hands.
Further, from the wall slowly tear off one leg, but not changing the vertical position of the shoulder girdle and hips. Itself the lower part of the legs may slightly be deviated from the surface of the wall. Then off for the second leg. We must do everything to keep the balance, as evidenced by the finding of the buttocks and shoulders on the same vertical line.
When a strut fails and there is a risk to fall back, foot put back, but if forward, it is necessary to tumble through the head. Do not be afraid of falling. It is quite normal in the learning process.
The exercise for balance involves moving the legs back and forth. It is necessary to concentrate all attention on the coordinated activity of the femoral muscles and shoulder girdle, to feel how the fingertips are constantly tense.
In order to understand their own mistakes and control the quality of the exercise, if exercise have, you can record your lessons. This allows you to clearly see your progress in maintaining a proper balance and to correct timely performance of this rack. The main thing is to understand that quickly develop the balance will not work. You need patience and to work constantly.
Step three. Practice free handstand
This is the stage in mastering how to learn to stand on his hands. Go to this step only after the full completion of the exercises for endurance, strength, balance, ability to hold vertical body position at the wall at least half a minute. The more time manages to hold the position, then the easier it will be to stand without any support.
At this final stage of training for the execution of handstands, it is recommended to practice a lot. Special attention should be paid to the throwing of the legs in the free standing (without support). This point requires thorough practice. If you do not drop the legs to the required height to stand in a vertical position simply will not work. Excessive force, on the contrary, will lead to the fact that you just perseverates, but the right position again will not take. The main thing is to have patience and lots of practice.
It is not recommended to practice throwing the rack at the wall. To practice in the performance of this gymnastic element should be in the free position and support. Exercise can be divided into two parts. The first devoted to exercises, done at the wall, and the second is spent under the pelting of feet, but without support.
Practice at the wall practicing even the most experienced athletes. They give an excellent development of strength, endurance and balance, and allow you to improve technique free handstands. Cut classes with support or completely stop the performance of these exercises only when in a free position can stand on hands for at least a few minutes.
In addition, you should be ready that will have to deal with on a daily basis. Duration of exercise is small. Simply 5-10 minutes, but if you have the opportunity to devote a little more time, then progress will go faster. Most importantly, consistency.
According to the materials: bodybuilding.com