Handstand: simple and complex options

To achieve good results in the formation of an ideal body, it is not necessary to go to gyms. It is enough to perform exercises with your own weight. With a competent approach, not only the appearance will improve, but also the strength, endurance will increase. Among the many exercises, it is necessary to highlight the handstand. And exactly this exercise will be discussed in the article.

A little about the benefits

Some may think that this exercise is completely useless. Especially if the athlete is experienced, with many years of training experience. However, a handstand has many advantages.

1. Exercise helps increase the load on muscle fibers. During the training process, shoulders, back muscles, body, abs and arms will be involved.
2. The stand helps improve blood circulation. Useful exercise is not only for muscle fibers, but also for the cardiovascular system.
3. Significantly improved coordination of movement, balance, a sense of balance.
4. A useful handstand is also for the vestibular apparatus.
5. There is a “unloading" of the spinal column.
6. Handstand refers to those exercises that open the most diverse and exciting movements for people. After all, you can learn to not only stand, but also walk on your hands and even push ups.

All the above paragraphs make it clear that the exercise is recommended not only to novice athletes, but also experienced athletes.

A bit about limitations

Exercise cannot be called overly complex, but it has certain contraindications. And if you want to figure out how to make a handstand, then you need to familiarize yourself with them. So, the exercise is not recommended if:

• there are problems with the joints (shoulder, elbow or carpal);
• there are problems with the spine;
• there is a malignant tumor;
• a heart attack or stroke was suffered.

It is also forbidden to do an exercise in acute inflammatory diseases, hypertension and circulatory disorders. Experts do not recommend performing a handstand for older people. This is because muscles and joints become weaker with age, and exercise can cause serious injuries.

In the course of numerous studies, it was possible to identify that a handstand adversely affects eye health. Although side effects are very rare, it is better to refuse the exercise if there are vision problems.

Who needs to do the exercise?

It was said above that the handstand is among the useful exercises. People who have never been involved in sports will be able to significantly improve their physical parameters, experienced athletes will receive a variety of “bonuses”. Crossfit, yoga, dancing, gymnastics and workout are quite popular.

You should know that even the most ordinary handstand against the wall will positively affect the effectiveness of training.

This must not be forgotten

It is required to start working out the rack with a warm-up. Remember that muscles need to be warmed up, otherwise serious injury may result.

1. Knead your neck in a circular motion with your head.
2. With rotational movements and swings it is necessary to warm up the shoulders and arms.
3. Do not forget about the wrists. They also need to be kneaded by performing circular movements.
4. It is required to warm up the hip joint with rotations of the pelvis.
5. Perform the slopes.

Less words, more practice.

When you need to take an unusual position in the body, fear usually arises. Especially for beginner athletes. This is a natural state. And this feeling will need to be overcome in order to complete the exercise.

How to learn to stand on hands? First you need to train near the wall.

1. Stand in front of a vertical surface. Before doing this, check that there are no objects nearby that can be hit during a fall.
2. Lean forward, place your hands on the floor shoulder width apart. Between you and the wall should be approximately 5-15 cm. The palms should be placed so that the fingers are pointing forward.
3. Push off with one leg, while doing the swing of the other, straighten the body. The limbs should be stretched along the wall, which will serve as a support.
4. In this situation, you need to stay at least a few seconds. The longer you stand, the better.
5. Return to starting position, pushing off the wall with your foot.

Maybe all of the above sounds complicated, but the exercise itself with proper training will not cause any special difficulties.

Do not forget about the progress

After some time, even a novice athlete will be able to cope with their fears. He will begin to confidently perform the exercise against the wall. And at this moment it is worth thinking about how to complicate the training process. How to do a handstand without a wall?

1. At first, the exercise will still have to be done next to a vertical surface. But at the same time, you should try not to lean on it with your feet. Perform an already familiar stand with a support, then take off your legs from the wall in turn. Then both at once, trying to maintain balance with the help of only one hand.
2. Did you do it? Now do the exercise, gradually moving farther and farther away from the wall.
3. As soon as you deal with this, try doing a handstand in free space. In this situation, you can ask someone to insure you.
4. Perform the exercise until it becomes too easy for you.

You should not push off the floor too much, otherwise you will simply fall on your back. And this can lead to injury.

What to do next?

The usual handstand is no longer difficult? Then you should begin to perform more difficult exercises.

1. Walking. As you may have guessed, you will have to walk in your arms. This exercise is quite fun and effective, it is not too difficult. It’s just that you need to move your hands while the body is falling over. According to professional athletes, maintaining a balance in such a situation is much easier.
2. Stand by the wall. Of course, the option has already been described above when the exercise is done based on a vertical surface. However, in this case, everything is much more complicated. Try to stand in a rack facing the wall. In the end, you need to get as close to the wall as possible, but not lean on it. This exercise will help develop your wrists and teach you how to balance.
3. Bars. Performing a stand on the uneven bars is quite dangerous. Therefore, you should start training with the floor simulator, gradually moving to the regular one.
4. On one arm. Another fairly difficult exercise. It is necessary during legs to stretch your legs and try to transfer the weight of the body to one arm, gradually tearing the other off the surface. A similar handstand looks quite impressive.

Push ups

Push-ups on the handstand is a rather difficult exercise that heavily loads the shoulders. To master this exercise is gradually and carefully, otherwise you can get injured. If the shoulders can not withstand stress for several minutes, it is better not to try to perform the first push-ups or “steps”.

There are 2 ways to perform the exercise. The first implies the presence of support. Performing push-ups in such a situation is easier, since you do not need to maintain balance. In addition, less energy is consumed. The support helps to occupy a vertical position, which, in turn, contributes to an even distribution of the load.

The second method is more spectacular, but it will be much more difficult to perform the exercise. Do push-ups in this case is necessary without support.

Preparation

Can’t you do a handstand even against the wall? Then you should pay attention to some exercises that will prepare you for this difficult element.

1. To properly perform the stand, learn to push up and pull up. And the more repetitions you do, the better.
2. It is necessary to strengthen the abdominal muscles, back, arms and shoulders. To do this, you must perform the bar.
3. To develop sufficient body flexibility, strengthen the muscles of the arms and back will help such an exercise as a bridge. Then you can complicate it by starting to do push-ups at the same time.
4. “Crow Pose.” This exercise is popular in yoga. A handstand after it is much easier to do. To perform the exercise, you must squat down, lean your hands on the floor, slightly bending them at the elbows. Next, you need to put your knees on your elbows and tear your legs off the floor. This posture helps to develop hands.
5. Headstand. Place your head on the floor with your arms wrapped around it so that it serves as a support. After that, lift the pelvis and put your legs up. This exercise can be done against the wall. Further, it is worth complicating by performing a stand on the head and hands. In this situation, palms should rest against the floor at shoulder width.
6. Flip-flops. This exercise helps to work out falls, avoid unnecessary injuries. During execution, do not fall on the neck and head. Press your chin to your chest. When falling, first touch the floor with your shoulder blades, and then roll on a bent back. At this time, knees should be pulled to the chest.

Performing the preparatory exercises described above every day, you can learn to stand on your hands quickly enough.

What can not be done?

There are a few mistakes that most beginner athletes have to deal with who want to understand how to do a handstand. You should familiarize yourself with them.

1. Hands should be placed shoulder width apart. You can already, but definitely not worth it.
2. Do not look at the floor. Because of this, the balance is disturbed. It is better to slightly turn your head and look forward.
3. No need to relax the body. A protruded belly, excessive deflection in the lower back, protruding hips - because of all this, the stance turns out to be curved. Accordingly, there can be no talk of any balance. Remember that the body must be stretched like a string.

Some tips

1. No need to rush anywhere. Try to ensure that each pose becomes natural.
2. Do not skip the intermediate steps. Even if everything works out well, continue to strengthen your muscles while doing preparatory exercises. Do not immediately begin to start more complex types of racks.
3. Do not be afraid of falls. If you can’t get rid of fear, then it’s unlikely that you can do a handstand. And if you can take the right position, it will not bring pleasure.

Want to do the exercises like the athletes in the photo? You will master the handstand only if you approach the training process with full responsibility.