For those who prefer training with their own weight, the handstand is one of the most important exercises. It allows you to strengthen the muscles of the shoulders and arms, and also develops the coordination of the body.
The description of the stand on the hands is given in stages, so that it is possible to easily imagine each exercise and understand all its features. But when you start directly to the training, you will need to collect all the information submitted in the article. Naturally, something is easier to accomplish, but something will require more effort and concentration. It is important not to miss anything because the stand on the hands requires the coordinated work of all parts of the body. You should try to get an idea of the exercise as a whole.
In addition, the stand on the hands – the exercise is not easy, so its success is directly related to the frequency of training. The basic exercise for the whole workout is a modern stand on the hands. This straight stance is used as the basis for gymnastic exercises. It consists in the fact that the body should be stretched in a straight line, as if viewed directly, and from the side. To achieve this result, a number of trainings are necessary.
Starting the first lesson, you should try to stretch your socks and squeeze your fingers. This position (legs together and stretched), allows the body to stay much longer vertically. Figuratively you can imagine the legs straight, and the point from which this straight line comes out is the taut socks.
At the initial stage of training, the stances on the arms are most convenient and easy to perform if the legs are tightly pressed and are in line with the entire body. When the legs are held together, nothing can disturb the balancing. From this moment the body is controlled not so much by the muscles as by exposure and mental concentration. The main thing is not to allow your legs to disperse, then the whole body will not lose its balance.
The determining position on the effectiveness of the whole exercise is the position of the trunk. If you strain the muscles of the press a little, you can easily achieve an even stand on your hands. Having distributed the correct load, you can perform the necessary rack. It is quite acceptable to have a curved back. The result should be such a rack, as shown in the photo below:
When fatigue will make itself felt, it is necessary to relax the muscles a little. You can stretch your head and tilt your legs forward. In this way a slightly curved stand is obtained, with a look to the ground:
As can be seen in the picture, the back flexes with respect to the head and legs. This kind of stand on the hands was popular before. However, it was later acknowledged as unaesthetic, so in the modern version, it is necessary to keep the back straight. Thus, the exercise is somewhat complicated, so its implementation requires good preparation and good physical data.
The correctness of the back deflection and the stance are generally very dependent on the correct position of the head. After all, where does the neck go, and the head. If the head is turned so that you can look at the floor or into the distance, the spine will also change its position. It is necessary to try to hold your head between your hands as long as possible and look at the ground. In this case, it is necessary that the spine remains straight. If this is so difficult to hold, then the view can be translated forward, not down.
In the successful execution of the stand on his hands can serve a good service acquaintance with the Brazilian martial art of capoeira. Since you always need to see your opponent, the look at the desk on your hands is directed only forward. In addition, the legs need to be diluted to maintain balance.
So the basic variants of a rack on hands look: old, modern and capoeira. On which of them to choose? Answer to this question is impossible, because each rack is designed for a specific situation and depends on the goal of implementation. Ideal – to do and work out all three racks. Concerning the hands it is worth remembering that the most convenient position is "classical", that is, on the width of the shoulders.
Hand placement relative to the ground:
To look it is necessary forward, and fingers slightly to dissolve. In this position it is easier to keep control over the rack and not to lose a stable position. Next, we will talk in more detail about the role of fingers in controlling the rack.
When starting a workout, you need to get closer to the wall, and take a pose similar to the counter with push-ups. Hands should be placed half a meter from the wall, and one leg should be bent at the knee and pressed to the chest. In fact, this is the position that the sprinter takes before running from a low start.
It is necessary to make a strong swing with your foot (right or left depends on your own habits and comfort), which will give the whole body inertia. Then you need to throw your feet against the wall. You need to make sure that the body is held straight, otherwise there may not be enough energy to go into the rack.
It is advisable that the legs rise up quietly, without clapping the wall. Thus, it immediately becomes clear how much effort is required to lift the legs for the rack without supporting the wall.
If you get into the rack without any special complications, you can take your feet off the wall a short distance. Try to stay in the bar for a while, not leaning on the wall.
If the body is tilted back, it is necessary to return to the initial position. Then you have to repeat the rack on your hands, leaning against the wall. To keep the legs in a stable position, as well as for a good balance, you can slightly bend your back. When the body bends forward, it will inevitably come across a wall. You need to tear your feet off the wall and try to keep balance.
A very important factor when doing a handstand is how the load is distributed to the hands. The main area of pressure is the first joints of the fingers and the upper part of the palm.
If desired, you can shift the main load to your fingers. Do not put too much pressure on the central part of the palm, then it will not be possible to correctly distribute the weight and the control over the body will be lost. In case of overweight, there is still the possibility to control the body. Thus, it becomes clear that the fingers play a key role in maintaining equilibrium.
The correct position of the fingers ensures control of the whole body, which is very important. At the stand on the hands of a person is in an unstable position, both in front and behind. If the body deviates back, then you need to press your fingers tightly to the floor. This will help return to the above equilibrium point.
At this point, the fingers do not work at full strength. As described above, the toes should be pressed together, and the muscles stretched. Now all the described should be combined, so as not to break the balance. With a slight strain in the body it is the fingers that allow you to hold the overall balance. As soon as the muscles relax a little, straight as a string, the line of the body turns into a drooping macaroni.
Stand on the hands with the support on the wall you need to perform until you learn to keep the balance correctly. It is important to remember that not only the fingers but also the location of the legs works on the overall balance.
Do not be afraid of training without a wall. Of course, this exercise is not all easy for the first time. But systematic studies in the end will lead to the fact that you easily get in your arms. If there is a threat to lose balance, then you can be like hands, which will support the balance.
Quite often, during the first training, there is a desire to twist your back or bend your legs. It's not so scary, because the main thing is to stand firmly on your hands. Over time, as the training, it will not be difficult to straighten your legs and back. In addition, it is not immediately possible to find an equilibrium point. To do this, you need to try the exercise more than once, but once the point is found, it becomes much easier at once.
One of the acceptable ways to learn how to do a handstand is to get out of the wheel exercise. For some people, doing so is easier.
If you feel in your arms that the body leans forward, while you fall on your back, it is better and safer to make a roll.
A roll (roll) is a very simple element: it is enough to bend your knees and pull your chin to your chest. It is advisable not to overload the neck when rolling, but to flex your arms slowly. Diving into the ground is also not necessary. A roll will protect you from unnecessary damage. If the training areas are small, then you can make a stand on a soft surface, for example, on mats or lawn.
There is another way to safely land in the event of a loss of balance. Once you feel that you can fall on your back, perform a half-wheel, unfolding the body. So you can stand on your feet without landing on your back. For beginners, the first method is much better, but it is better to master both. The biggest traumatic threat hangs over the hands, since it is on the brush that the entire mass of the body is distributed. Therefore, the pressure on the hands must be regulated on its own. You can experiment, for example, change the position of the hands at the bar or bend your hands in the elbows.
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