Handstand is a rather difficult exercise that will require not only general physical preparation, but also well-developed coordination of movements. This exercise is used in crossfit, bodybuilding, gymnastics and can be included in training programs with an own weight of an advanced level.
In addition to the fact that the stand on your hands looks very impressive and allows you to demonstrate the physical form of an athlete, this is a very useful exercise in the training plan.
An argument in order to learn how to perform this exercise can be any of the following items:
The main focus is on the shoulder girdle, arm muscles and cortex.
It is not recommended to perform a handstand in the presence of the following conditions:
Before moving on to developing a handstand without support, you should learn how to perform the exercise near the wall.
An important step in the training is to overcome the psychological fear of falling when you exit the rack. Therefore, even athletes with good physical fitness are recommended at first to do an exercise based on the wall or use the help of a partner who can hedge in case of loss of balance. You can put a gymnastic mat in front of you, so that in the event of a fall forward on your back, he softens the blow. But in any case, hands should be placed only on a hard surface.
Handstand against the wall:
The second leg, while straight, rises back, making a swing movement. Hands should stand on the floor 10-15 cm from the wall. Head should be lowered down.
Try to melt as evenly as possible, without sagging in the shoulders and without bending the lower back. The body needs to be pulled into a string. Sight to direct in front of you.
If you want to learn how to stand on your hands without support in the future, it is not recommended to practice the stand near the wall for a long time.
This is due to the fact that when leaning against a wall, the body weight is not distributed evenly and a deflection in the lower back, which ideally should not be, is formed involuntarily. Therefore, as soon as you work out the technique of reaching the rack against the wall, begin to gradually tear off your legs from it, and then completely stand on your hands without touching the wall with your feet.
Handstand without support is technically more difficult. Exit to it is performed in the same way as when performing the exercise against the wall. The difficulty lies in keeping the body upright.
Therefore, having missed the moment of going into the rack, we will focus on maintaining equilibrium. How to learn to stand on your hands without support:
It is difficult to assess your position subjectively, so ask someone to photograph you or take you on camera. This will make it easier to correct errors.
If you exit the rack and you feel that you are losing balance, first try to fix the position due to the efforts of the fingers or a change in the position of the legs. Try not to take steps on your hands until the stance itself is perfect. If you perfectly perfect the technique of exercise, you will not need additional training in walking on hands - everything will work out by itself.
You can exit the handstand back (just as you got up, just the opposite), sideways or forward (to the side where the back is directed).
In no case should you fall on your head or neck. The chin is pressed to the chest, and the earth, first of all, touch the shoulders, and then the car goes along the rounded spine. The inertia of the somersault should be enough to stand up. In order to learn how to make such an exit, you should practice on a gymnastic mat, having previously worked the standard somersaults forward.
If you have already worked out the classic stand, there are a lot of options to complicate and diversify this exercise.
First of all, you can try to learn how to perform it on the bars or on special stops that are placed on the floor. Exit to the rack in this case is complicated by reducing inertia, you rise to a greater extent due to the efforts of the muscles of the body. However, the brushes on the bars are in a more natural position, which makes maintaining balance somewhat easier.
The Pirouette exercise is a U-turn on the uneven bars without leaving the rack. To learn how to do it, first practice holding your hands firmly and not bending your back, shifting weight in the direction of the turn. When this starts to turn out calmly, move your hands from one support to another. When the turn is complete, align and stabilize. Only then leave the rack.
Try to change the position of the body relative to the ground, up to the exit to the horizon. This position or exercise is called a “tablet”. The body is tilted by changing the angle in the shoulder joint and moving the weight forward. The elbows should be firmly pressed to the sides.
Aerobatics - squeeze yourself from a horizontal position back into the rack.
Also, a variant of complication is a stand on one arm. To learn how to do it, first go to a standard rack, and then try to take one hand off the ground. In this case, the weight is redistributed, and maintaining balance becomes much more difficult.
And the load on the working arm and shoulder doubles.
Based on the foregoing, we can say that success in doing a handstand is 40% general physical fitness and 60% well-developed technique for performing movements. Learning this exercise will not require much work if you overcome the psychological fear of falling. Dare, a little patience and everything will turn out!