In addition to the fact that the handstand itself looks very impressive and allows you to demonstrate the physical form of the athlete, this is a very useful exercise in the training plan.
An argument in order to learn how to perform this exercise can be any of the following points:
Handstand gives a powerful load of muscle. The main focus is on the shoulder girdle, arm muscles and cortex.
Coordination of movements is trained, a sense of balance, the general level of control over one’s own body is increased. The benefits of such training are obvious not only in the gym, but also in ordinary life.
An inverted posture improves blood circulation. Blood rushes to the brain, enhancing the supply of oxygen to its cells.
It is not recommended to perform a handstand in the presence of the following conditions:
Injuries to the shoulder, elbow, or wrist.
Intracranial pressure, headache, head injuries.
Diseases of the cardiovascular system
The period of exacerbation of inflammatory diseases, menstruation or late pregnancy.
Before proceeding to the development of a handstand without support, you should learn to perform an exercise near the wall.
An important step in the training is to overcome the psychological fear of falling when leaving the rack. Therefore, even athletes with good physical fitness are recommended at first to do an exercise based on the wall or use the help of a partner who can hedge in case of loss of balance. You can put a gym mat in front of you, so that in the event of a fall forward on your back, he softens the blow. But in any case, hands should be placed only on a hard surface.
Handstand against the wall:
Face the wall two steps away. Take one foot forward. The leg you are standing on will be in a straight line with the body throughout the movement.
With a quick movement, springy step on the leg extended forward and sharply lean forward with the straight body, turning in the thigh. The second leg, while straight, rises back, making a swing movement. Hands should stand on the floor 10-15 cm from the wall. Head should be lowered down.
With your second foot, push firmly off the floor. The strength of the push and the inertia of the swing will allow you to throw your pelvis and legs up and go to the handstand. Try to melt as evenly as possible, without sagging in the shoulders and without bending the lower back. The body needs to be pulled into a string. Sight to direct in front of you.
When descending from the rack, first lower one leg, then the second.
If you want to learn how to stand on your hands without support in the future, it is not recommended to practice the stand near the wall for a long time. This is due to the fact that when leaning against a wall, the body weight is not distributed evenly and a deflection in the lower back is involuntarily formed, which ideally should not be. Therefore, as soon as you work out the technique of reaching the rack against the wall, begin to gradually tear off your legs from it, and then completely stand on your hands without touching the wall with your feet.
Handstand without support is technically somewhat more complicated. Exit to it is performed in the same way as when performing the exercise against the wall. The difficulty lies in keeping the body upright.
Therefore, having missed the moment of going to the rack, we will focus on maintaining equilibrium. How to learn to stand on your hands without support:
To maintain balance, your body must be strictly perpendicular to the ground.
The shoulders are fully extended, that is, the arms and body should not form an angle. Remember the straight line.
The fingers are open and forward. The load center does not fall on the hand, as it seems at first glance, but on the fingers and at the junction of the fingers with the palm of the hand.
Keep your back straight. Not at first glance it seems that the deflection in the lower back helps to balance, but this is not so. In the presence of a deflection, the head involuntarily extends forward, and an additional load acts on the lumbar region, which should not be.
Legs stretched up.
The head is between the hands, the gaze is directed straight and not at the ground.
It is difficult to assess your position subjectively, so ask someone to photograph you or take a picture of you on camera. This will make it easier to correct errors.
Out of the rack
If you go out into the rack, you feel that you are losing balance, first try to fix the position due to the efforts of the fingers or a change in the position of the legs. Try not to take steps on your hands until the stance itself is perfect. If you perfectly perfect the technique of exercise, you will not need additional training in walking on hands - everything will work out by itself.
You can exit the handstand back (just as you got up, just the opposite), sideways or forward (to the side where the back is directed).
In the first case, you simply lower one leg back, and the second behind it.
If you were led to the side or forward (there was a danger of falling onto your back), try to turn to the side of falling sideways and put one foot on the ground, then the other.
The most difficult in technical terms is going out of the rack forward into a somersault. Do not try to perform this element without first practicing or if you are completely unfamiliar with the correct flip technique. In no case should you fall on your head or neck. The chin is pressed to the chest, and the ground, first of all, touch the shoulders, and then the car goes along a rounded spine. The inertia of the somersault should be enough to stand up. In order to learn how to make such an exit, you should practice on a gymnastic mat, having previously worked the standard somersaults forward.
Complicated exercise options
If you have already worked out the classic stand, there are plenty of options to complicate and diversify this exercise.
On the uneven bars
First of all, you can try to learn how to perform it on the uneven bars or on special stops that are placed on the floor. Exit to the rack in this case is complicated by reducing inertia, you rise to a greater extent due to the efforts of the muscles of the body. However, the brushes on the bars are in a more natural position, which makes maintaining balance somewhat easier.
Pirouette or U-Turn
Pirouette exercise is a turn on the uneven bars without leaving the rack. To learn how to do it, first practice holding your hands firmly and not bending your back, shifting weight in the direction of the turn. When this starts to turn out calmly, move your hands from one support to another. When the turn is complete, align and stabilize. Only then leave the rack.
To the horizon
Try changing the position of the hull relative to the ground, right up to the horizon. This position or exercise is called a “tablet”. The body is tilted by changing the angle in the shoulder joint and moving the weight forward. The elbows should be firmly pressed to the sides. Aerobatics - squeeze yourself from a horizontal position back into the rack.
On one arm
Also an option of complication is a stand on one arm. To learn how to do it, first go to a standard rack, and then try to take one hand off the ground. In this case, the weight is redistributed, and maintaining balance becomes much more difficult. And the load on the working arm and shoulder doubles.
Based on the foregoing, it can be said that success in doing a handstand is 40% total physical fitness and 60% proven technique for performing movements. Learning this exercise will not require much work if you overcome the psychological fear of falling. Dare, a little patience and everything will turn out!