Handstand - the first step to starting a balancing act
Before you seriously begin to engage in acrobatics, you need to learn how to balance in any position. And here as a compulsory basic exercise stands handstand, the benefit of which is to remove the correct curbet, which, in turn, is needed for a good randat, etc. On the other hand, all tempo elements of any type of gymnastics begin with basic exercises , and in acrobatics, the base is mastered just from the balancing act and the main positions. And thirdly, the handstand itself looks beautiful. So, let's begin…
First you need to make sure your arms are strong enough to hold your weight. To do this, try to push out ten times from the floor or pull up on the bar. If so far this exercise you can not afford, you will need to do a preliminary pumping of their muscles.
Handstand by the wall
Let's start with the terminology.In professional sports, our legs and hands are divided into socks (toes) and heels (the part opposite to socks). So, go to the wall and, squatting, set your palms about 10 cm from the wall. Not yet making the approach, feel the emphasis in the socks (fingers). Now you need to rest on the left foot, if you are right-handed, or in the right - otherwise. Our physiology is structured in such a way that the opposite leg from the stronger arm is strong, which means that it will be swinging. Most people stand on the left foot, and the right is left on the weight for a strong swing. Remember, elbows in no case bend - otherwise there is the likelihood of injury. Now make a move of such strength that the legs could lift off the ground and touch the wall. Repeat a few times in order to remember how hard it should be done.
Handstand - Correct Body Position
Of course, knowing the right position, in addition to strength training, is also of great importance. Without it, a normal handstand simply will not work. The arms should be shoulder-width apart, with the fingers facing forward and slightly splayed (do not even try to turn to the side or back).Shoulders need to pull up, keep your back straight, and your eyes look down at your fingers. In this position, all your muscles will be tense, and you should as much as possible pull your body up. After you take the correct position, hold on for 1 minute and then stand on your feet for a minute. To do this, you can put a wrist watch on the floor in front of you, ask a friend or set a timer on a desktop or computer clock. After three such approaches, take a five-minute break and repeat this series a few more times, depending on how you feel. This method involves 4 to 5 classes per week for 14-21 days. Subject to the correct position at the end of this time, the result will be obvious.
Handstand without support
Standing on the palms against the wall, try to put your fingers on the floor with such force that your legs are off the wall. With the right position, you should succeed in this, and your body will be within a millimeter of the support. Now, balancing using the pressure of your fingers and palms, try to stand there for 15-20 seconds. Upon reaching this stage, you have practically learned to stand on your hands.The last thing left to learn to do is to occupy such a position without prior help from the support. Here there are three options: the handstand can be performed from the rest sitting (from the grouping), from the mach, or as part of a separate acrobatic element called a match (exit to the rack by force). With proper perseverance and constant practice, each time you have this exercise will be more and more free and confident. After it is perfectly mastered, the next element - stand on one hand. But about this, as they say, the conversation will be separate.