The right handstand is not only a beautiful trick, but also an important element in many areas of gymnastics, yoga , vorkaut, parkour , some types of dance and sports. To ensure that any exercises based on this provision were given to you easily, you just have to learn how to do a handstand once and for all.
Handstand: Training
The most important thing in the technique of the stand on the hands is the establishment of the center of gravity precisely above the support, that is, above the hands. This is necessary not only for the beauty of the exercise, but also for your safety. This position is called a "candle", and it is perfect for beginners. First, master it, and after that everything else will be given to you much easier.
So, we understand how to learn to stand on your hands on points.
- Stand up straight, shoulders are lowered, the stomach is retracted.
- Tune: hands must be perfectly straight, without the slightest bending at the elbows. To put them it is necessary on width of shoulders or a little already, thus shoulders try not to deduce forward.
- How to get up on your hands. There are only two options: either from the position, squatting, or from standing, standing straight. We will analyze both.
- How to learn to get up from the sitting position? Squat down, but not too low. Put your DIRECT hands on the floor, kick your legs and throw them up. Keep the balance by stretching the body in a straight line.
- How to make a stand on the hands from standing position? Stand up straight, spread your shoulders. Lean forward, rest on the floor with your hands on your full palm. With one foot, push away from the floor, throw the other up, and then pull up the supporting leg. It is important to keep all limbs straight, without bending either elbows or knees.
That's the whole technique. It's really very simple, and after a week of regular training you will get a wonderful result. You can get up on your hands from any position. When you start training, you may need a support, such as a wall, and when the stand on your hands gets better, and it does not come in handy.
How to stand on your hands: work on errors
Surprisingly, it is usually not the weight of the body, weak arms and the force of gravity that normally hinders the standing, but the banal fear of being in such an "unnatural" position. It is this fear that prevents you from relaxing and understanding how to make a stand on your hands - but in fact there is nothing complicated in this, as you can see by simply reading the article and trying on any technique.
Beginners, regardless of the detailed instructions, often manage to make one or more errors that interfere with the correct execution of the rack:
- arms are divorced wider than the shoulders, which makes the point of support not coincide with the center of gravity and it is difficult to reach equilibrium;
- hands are bent at the elbows, and they can not be unraveled - this is a problem not of weak hands, but of the fact that you initially bend them, although you need to keep them straight;
- Shoulders are put forward - this position also prevents to keep balance;
- the back is not perfectly even, but is bent or hunched - accordingly, the balance is again unattainable.
Refuse the thought that it is difficult, or if you have not learned in early childhood, then you will never master it. You can stand up in your arms at any age.
Since it is not difficult to learn how to stand on your hands, you need to master the options of returning to normal position - or falling. Try to move from the standing position to the position of "bridge" - it is most natural. To do this, you need to bend over in the back, and pull the toe socks on yourself so that the floor first touches the heel. When you master and fall, you will understand that there is nothing to worry about, you can effectively continue training!