- How to learn to do a handstand
- Step one. Build Strength and Stamina
- Step Two Exercises by the wall for balance
- Step Three Practice a free handstand
Performing a handstand is an exercise that is not always possible to do even for those who train for a long time. To master this rather impressive and useful for maintaining physical fitness sports element allows a special technique. In other words, if all attempts to get into hands were unsuccessful, one should not be upset. It is enough to adopt a few effective techniques, following which you can achieve your goal in a fairly short time.
A person who has not been involved in gymnastics since childhood, in adulthood, even with regular sports, standing up in his arms becomes an impossible task. For some particularly stubborn personalities, this can take years, but this is only in cases where the wrong training methodology was initially selected.
- 1 How to learn how to do a handstand
- 2 Step one. Build Strength and Stamina
- 2.1 Stand at the wall in an upright position
- 2.2 Walking from side to side against the wall in the arms
- 2.3 Touching the shoulders in the handstand
- 3 Step two. Exercises by the wall for balance
- 4 Step Three. Practice a free handstand
How to learn to do a handstand
Do not try to immediately stand up without any significant support. Be sure to use the wall, which will develop strength, as well as master the more complex options for this exercise. The support facilitates the execution of the rack and allows you to progress more quickly in the development of this technique without standing at the wall.
Most people simply spend their own time trying to get their hands on it, and then they are disappointed and give up this venture or persistently continue futile attempts. Methodicality and the right approach guarantee success, and, most importantly, save precious hours of training. Therefore, it’s better to do everything right right away, because there are special exercises that help you master the effective technique in the shortest possible time.
Step one. Build Strength and Stamina
The handstand against the wall does not look impressive, but without this support it is impossible to develop strength and endurance, which are of paramount importance for the implementation of this element. It allows you to hold a rather unusual position for a long time, which in the future will allow you to perform the exercise without this support.
To learn how to hold the body upside down, there are three effective exercises:
Stand at the wall in an upright position
It involves a slow lifting of the socks on the vertical surface of the legs up until a vertical position is adopted. In other words, you don’t just have to throw your feet on the wall, as this will not give a result.
First you need to approach a vertical plane a few centimeters. Not everyone can immediately achieve such a result, but if you practice, everything will turn out. Regular execution of the retention will increase the time during which the accepted position is held, and only then move on to more complex variations of the performance.
The main goal of this exercise is to learn how to hold the body in your arms in a straight position without any deflection. Having taken a vertical position, it is necessary to straighten up and retract the ribs, and with your hands to forcefully press on the floor surface, using both your palms and fingers. So much effort must be made to create the feeling that they push off the ground with their hands.
All attention should be focused on the toes. Quadriceps and gluteal muscles should be involved. Standing upright is necessary as much as you have enough strength. After the first attempts, it should be ensured that the duration of each approach is at least one minute.
Walking from side to side by the wall in your arms
It is a slightly complicated variation of the usual stand on a vertical surface, which also perfectly develops endurance and strength. First they climb the wall, bringing the chest closer to the wall as close as possible. Then, rearranging their hands, tearing them off the floor, they begin to walk along the wall.
To maintain balance and not to fall, legs should be spread wider. First step to the left, and then right to the starting point. Hands always rest on the ground with maximum force, and the body is kept level without any deflections.
Handstand shoulder touches
Another exercise to strengthen the muscles of the shoulder girdle and learn to feel good balance. It focuses all attention on the shoulder girdle, and also represents an excellent base for performing a stand on one hand without involving the wall in the future.
Having taken a vertical position at a vertical supporting surface, they bend to the side, tear off a hand from the floor surface. At the first stages of this exercise, you can only lightly touch the shoulder, and only then linger in this position for half a minute. Do not rush to do this the first time, because you need to develop a good balance and confidently keep it, and not just try to do the exercise.
Step Two Exercises by the wall for balance
This is the next step in learning how to do a handstand. It is recommended to start it after mastering the first block of exercises for strength and endurance, when all three variations of the stand against the wall are performed calmly and without extra effort.
In order to gain a good sense of balance, it is necessary to take a starting position near the wall, touching the surface of the chest, resting with effort with your hands on the floor surface, and then moving your hands forward about half a step, but no more. Care must be taken to ensure that the hips are absolutely parallel to the arms.
Further, one leg is slowly torn from the wall, but without changing the vertical position of the shoulder girdle and hips. The lower part of the leg itself may be slightly deflected to the side of the wall surface. Then they tear off the second leg. Everything must be done in such a way that a balance is maintained, as evidenced by the location of the buttocks and shoulders in one vertical line.
When the stand fails and there is a risk of falling back, the leg is put back, and if forward, it is necessary to tumble over your head. Do not be afraid of falling. This is quite normal in the learning process.
Performing an exercise on balance involves moving the legs back and forth. It is imperative to concentrate all attention on the coordinated work of the femoral muscles and the shoulder girdle, to feel how the fingertips are constantly tense.
To understand your own mistakes and to control the quality of the exercise, if you have to exercise yourself, you can record your classes. This allows you to clearly track your progress in maintaining the right balance and timely adjust the performance of this rack. The main thing is to understand that it will not work to quickly develop a balance. You need to be patient and constantly work.
Step Three Practice a free handstand
This is the very stage in learning how to learn how to stand on hand. Proceed to this step only after the full development of exercises on endurance, strength, balance, the ability to maintain the vertical position of the body near the wall for at least half a minute. The more time you manage to hold a position, the easier it will then be to stand without any support.
At this final stage of the handstand exercise, it is recommended that you practice a lot. Particular attention should be paid to throwing legs in a free position (without support). This point requires careful practice. If you do not throw your legs to the required height, standing upright simply will not work. Excessive effort, on the contrary, will lead to the fact that you just have somersault, but will not take the desired position again. The main thing is to be patient and practice a lot.
It is not recommended to throw practice racks against the wall. Exercise in the implementation of this gymnastic element should be both in a free position and with support. Training can be divided into two parts. The first is dedicated to the exercises performed near the wall, and the second is taken under throwing legs, but without support.
Workouts at the wall are practiced even by experienced athletes. They give an excellent development of strength indicators, endurance and balance, and also allow you to improve the technique of free handstand. It is possible to reduce occupations with support or completely stop the performance of these exercises only when they can stand in hands for at least a few minutes.
In addition, you should be prepared for the fact that you have to deal with daily. The duration of the exercises is short. 5-10 minutes are enough, but if it is possible to devote a little more time, then progress will go faster. The main thing is consistency and constancy.
Based on materials: bodybuilding.com