How to learn to stand on your hands at home

In the sports disciplines, there are many spectacular elements and tricks. They are distinguished not only by the beauty of the performance, but also bring great benefits to the body. Handstand is one of such exercises that strengthens and makes strong the muscles of the shoulder girdle, back, and abdominals, improves the blood circulation of the upper body, teaches balance, improves the functioning of the vestibular apparatus, and relieves the spine.

But before proceeding to a detailed study of the issue should be said that this exercise is contraindicated:

• with high intracranial pressure;
• in acute inflammatory diseases;
• with problems with the spine;
• with dislocations, subluxations, bruises of the wrists, elbow and shoulder joints.

You should also immediately stop doing the exercise if you feel dizzy, feeling unwell, painful sensations.If all of the above does not apply to you, then let's start!

Preparation: summing up exercises

Handstand is a spectacular stunt that you can even perform for beginners, if you have patience. Immediately stand in position will be quite difficult, especially if there is no specific physical training. There are a number of summing up exercises, the implementation of which will significantly advance you to the goal.

1. You should start with exercises that gradually prepare the muscles for the load, this is a well-known inhalation-exhalation (the body needs oxygen, breathing helps to tune the muscles to work), warm up the neck, shoulders, arms, belt, legs.
2. In the handstand to keep the balance - not the most important thing. It is important to have strong arms, so you should pay attention to the push-ups and different types of strap. When performing these exercises, remember that the body should always be straight, it forms one continuous line from the top of the head to the heels. Strengthening the effect when pushing will help fix the body at the lowest point for thirty seconds.
3. Bridge - helps develop the flexibility of the arms, shoulders and back. You can perform from three positions: lying on the floor, sitting on the floor and from a standing position.Begin to train with the easy option, gradually moving on until each position becomes familiar and natural for you. Performing the bridge from a standing position, you will begin to train a sense of balance.
4. The following exercise - stand on the forearms and head. It will be easier to perform than the original due to the greater reliance on the hands. Nevertheless, it is better to start making such a rack near the wall or with a partner. When you start to feel more confident, you can gradually abandon the support and partner.
5. One of the yoga asanas will also help to get closer to the goal. Pose of a crow helps to strengthen the muscles of the shoulder girdle.
6. This item is your goal! Regularly performing all the preparatory exercises gives you, finally, the opportunity to try a handstand.

If you are now physically ready, then there may be another psychological problem - fear. In fact, fear is normal, because your body has never been upside down. Therefore, you need to spread sports mats, rugs and not be afraid to fall on them, you can even deliberately fall several times so that the feeling of fear recedes.

Stand with support

Starting to practice handstand, too, must first be against the wall or with the help of the insurer. You need to stand at a distance of 25-30 cm from the support, lean forward and put your hands on the floor, shoulder-width apart, then push off with your foot and try to straighten the body, stretch your legs along the wall.

You should not linger the first time in such a position for a long time and overload the muscles. Increasing time should be gradual, so endurance will be trained. After a few seconds, push off with one foot from the support and return to the starting position. There is a lot of video on the Internet on this subject, just look a few times so that everything becomes clear.

Stand without support

Mastered the handstand with support, now I want to go further? Learn to do the exercise without help.

1. We continue to perform the stand near the wall, but now slowly tear off the feet from the surface (alternately), then both and try to keep balance.
2. When this option will turn out, you should try to move away from the wall, but it is still important that it be at close distance to you.
3. The final part is to do the exercise in free space, for the first time, ask to back up your partner.
4. Now that you have mastered and achieved your goal, you need to continue to practice the exercise, increasing the execution time.

Do you want to go further? Walking on your hands! This trick is also submissive to you, because you already know how to do the stand.

1. You need to start with short and small steps with your hands, remember that you cannot take your hands off the ground for a long distance.
2. First, follow the alternate steps: step, pause, return the hand to its original position, etc.
3. If you already feel more confident, start walking in a circle and increase the distance.

Aerobatics of this exercise is the rack on the uneven bars. There is neither a wall, nor a support, nor a partner; if you fall you can get a serious injury than an ordinary injury. Therefore, if you set yourself a new goal, start small, with classes on the floor bars, and gradually you will achieve a result, because once you have done it!

Video: how to learn to stand on your hands