Handstand is not easy, but by following the appropriate preparation exercises, everyone can learn it. The key to success is to master the correct technique of bouncing to a vertical head down position. Watch the video in which instructor Aleksandra Woźniak and a young gymnast, Marysia Naumiuk show how handstands should be taught.

Learning to handstandrequires systematic work on coordination, balance and hand strength. That is why those who have trained arms and strong deep muscles will be able to stand on their hands much faster. Others have to spend a little more time on basic shoulder and arm strengthening exercises, such as push-ups, pull-ups, dumbbell lifts, and exercises to improve balance. They can be performed simultaneously with the exercises shown in the video below.

It is important to warm up your hands, wrists and shoulders before each workout. In handstand, these parts of the body are the most stressed.

See on VIDEO how to learn handstand:

Important

Handstand - Exercise tips

Here are some important tips to make your training safer and more effective:

  • exercise on a mattress so that you don't hurt yourself if you fall on your head. The mattress should neither be too hard nor too soft, otherwise it will be difficult for you to balance;
  • practice in a room equipped with gymnastic wall bars. This device makes it very easy to learn handstands and protects against falling;
  • during the training you should be accompanied by another person who will belay you. Thanks to this you will feel more confident, it will also reduce the risk of a fall and injury;
  • during exercise, tighten your abdominal muscles and do not excessively bend the lumbar spine
  • bounce from the entire foot, not just from the toes - this will make the kick more dynamic.

1. Reflections on both legs facing the ladders

Stand in front of the ladders and place your hands 20-30 cm apart in front of them. Fingers should be flat on the mattress and facing forward. Place your arms shoulder-width apart and parallel to each other. Straighten your elbows. Look between your palms. Set your feet on the lance - bend your right leg and move it forward, straighten your left leg and withdraw itBackwards. Dynamically bounce off the ground by lifting your hips up. Simultaneously swing your legs with a scissor movement.

When falling, place your legs in the opposite way than at the beginning, ie put your left hand forward and your right hand back. Repeat the reflection on the other leg. Work alternately with your legs and try to raise your hips higher and higher. Once you feel confident, try placing your feet on the ladders and stopping in that position for a moment. When going down, tear off first one and then the other leg from the ladders.

2. Climbing the rungs with the back to the ladders

With your back to the ladders, put your hands flat on the mattress, pointing your fingers forward. Place your arms shoulder-width apart. Slowly climb up the ladders, resting one foot or the other on the next rungs. When you have fully transferred your weight to your arms, straighten your back and stay there for a few seconds. Then, going down rung by rung, return to the standing position.

3. Handstand at the ladders

Stand facing the ladders far enough to place your hands comfortably in front of you. Move the leg you plan to bounce forward. Raise your arms up and straighten your elbows. From this position, make a bend, put your hands on the mattress and dynamically kick up so that you rest your feet on the ladders (remember to lift your feet off the ground one by one, not simultaneously). Perform the entire sequence of movements quickly and without stopping. Return to a standing position by tearing first one and then the other leg from the ladders and straightening your figure.

4. Handstand without support

If you have mastered the handstand with the ladders, it's time for the most difficult version of the exercise without support. On your first attempts, be sure to ask the other person to support you by supporting your hips.

For starters, you can practice your bounce as in exercise 1. When you feel confident, try to stand on your hands from a standing position. Follow exactly as in exercise 3, but without leaning on the ladders. To maintain vertical stability, do not bend the lumbar spine excessively backwards.

You have to see:
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  • How to make a bridge?
  • How to make a star?
  • How to do a flip?
  • How do I move back and forth?
  • How to do a headstand?

Category:

Anatomy