Why do you practice handstands
When you learn a handstand, take enough time to build the strength and stability you need to do it. There is also balance. In any case: be patient! It will take time to get a really good handstand stand. Regardless of whether you want to learn a new bodyweight exercise, build strength in your upper body or just want to have some fun showing it off: Here are four-step instructions.
Step 1: body tension
In the handstand this is Correct body tension is essential for balance, from the hands to the tips of the feet. The arms and especially the upper body and legs must be tense and stretched.
A simple way to learn the necessary body tension is to take the push-up position and gradually increase the time. Start with 10 seconds and gradually increase to 60 seconds. The key is to maintain tension in your upper body, buttocks, and legs (while breathing normally). To make the challenge a bit more difficult, you can alternately stretch your arms and practice with them in constant tension of the entire body. If you are using this step as a warm-up: The aim here is to feel the entire body tension - not to tire the body.
Step 2: build strength
The next goal is to build enough strength and stability in the upper body, as well as self-confidence in the reverse position. This can be achieved by raising the legs piece by piece, for example on stairs or on the wall. The result should be that the hips can be held horizontally over the shoulders (so-called "pike" position). You should be able to hold this for 20 seconds with total body tension.
Step 3: upswing towards the wall
It's time to practice the upswing. There are two good reasons for using a wall: It gives you security and you can train your swing properly.
Stand in front of the wall and place your hands on the floor a little way away from it. Raise one leg and keep the other on the ground - this position allows you to get a feel for your swing. The next goal is to swing your leg so that you are only gently touching the wall and not slamming into it. Practice this with both sides.
When you are ready, add the second leg and do the handstand with the help of the wall.
Step 4: freestanding handstand
Now you know what it feels like to stand upside down. Once you have the strength to stand against the wall, it's time to try a freestanding handstand. Here's the key: a good exit strategy. The easiest way is to get off the site again. For example, if you feel like you are falling, lift one hand and step with the other leg to the floor.
Find a place where you have enough space and practice the swing again with only one leg - leave the other leg on the ground to gain confidence in the posture and without taking too much swing. At the beginning try to kick one leg up and let the other leg a little lower, this will teach your body balance without falling over. With enough practice, you will soon find the right strength of the boom without falling.
It's worked out? Next step: Try to keep doing the handstand longer.
The following tips will help you improve your To make handstands even more efficient:
- When you place your hands on the floor, keep your middle fingers facing forward
- Press your palms into the ground
- Keep your arms straight while doing the handstand
- Bring your hips over your shoulders. The faster that happens, the better for your balance
- Maintaining tension in your body is the key to balance but also to aesthetics: if you lose tension, the handstand looks like a banana
- If you are practicing the handstand, you can get help from someone who holds your legs. Your training partner can readjust your legs or help you balance while you focus on other aspects.
- Always give your wrists enough time to recover - during and after an exercise session
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