How to learn to stand on your hands

How to learn to stand on your hands

Doing a handstand is an exercise that even long-term practitioners may not be able to do. A special technique allows you to master this rather impressive and useful sports element for maintaining physical fitness. In other words, if all attempts to get on your hands have not been crowned with success, do not be upset. It is enough to adopt several effective techniques, following which you can achieve your goal in a fairly short time.

A person who has not been involved in gymnastics since childhood, in adulthood, even with regular sports, becomes an overwhelming task. For some particularly stubborn individuals, this may take years, but this is only in those cases when the wrong training method was initially chosen.

How to learn to do a handstand

How to learn to stand on your hands

You should not try to immediately stand on your hands without any significant support. It is imperative to use the wall, which will allow you to develop strength, as well as master more complex versions of this exercise. The support facilitates the performance of the stand and allows you to progress faster in mastering this technique already without standing against the wall.

Most people just waste their own time trying to get their hands on, and then get frustrated and give up this venture or persist in futile attempts. Methodology and the right approach guarantee success, and, most importantly, save precious hours of training. Therefore, it is better to do everything right right away, because there are special exercises that help to master an effective technique in the shortest possible time.

Step one. Develop strength and endurance

A handstand against a wall does not look impressive, but without this support it is impossible to develop the strength and endurance that are of paramount importance for this element. It allows you to hold a rather unusual position for a long time, which in the future will allow you to perform the exercise without this support.

There are three powerful exercises to learn to hold your body upside down:

Stand against the wall in an upright position

Stand against the wall in an upright position

It involves slowly raising the toes along the vertical surface of the legs up until the vertical position is taken. In other words, you shouldn’t just throw your feet up on the wall, as this will not give any result.

First, you need to approach the vertical plane by a few centimeters. Not everyone succeeds in achieving this result right away, but with practice, everything will work out. Regular execution of the hold will allow you to increase the time during which the accepted position is held, and only then move on to more complex variations of the performance.

The main goal of this exercise is to master how to keep the body in the arms in a straight position without any deflection. Having taken an upright position, it is imperative to straighten up and pull in the ribs, and with your hands press firmly on the floor surface, using both your palms and fingers. It is necessary to make so much effort to create the feeling that the hands are pushing off the ground.

All attention should be focused on the toes. The quadriceps and gluteal muscles should be involved in the work. It is necessary to stand in an upright position only as long as there is enough strength. After the first attempts, you should ensure that the duration of each approach is at least one minute.

Walking from side to side against a wall on your hands

Walking from side to side against a wall on your hands

It is a slightly sophisticated variation of the regular stance on a vertical surface, which also perfectly develops endurance and strength. First, they go up the wall, bringing the chest to the wall as close as possible. Then, rearranging their hands, taking them off the floor, they begin to walk along the wall.

To maintain balance and not topple, legs should be spread wider. First they step to the left and then to the right to the starting point. Hands must necessarily rest on the ground with maximum force, and the body is kept even without any deflections.

Shoulder touch in handstand

Shoulder touch in handstand

Another exercise that helps to strengthen the muscles of the shoulder girdle and learn to feel good balance. It focuses all the attention on the shoulder girdle and also provides an excellent base for doing one-arm stance without using the wall in the future.

Having taken a vertical position at a vertical supporting surface, they lean to the side, tear off their hand from the floor surface. At the first stages of this exercise, you can only lightly touch the shoulder, and only then linger in this position for half a minute. You should not rush to do this the first time, because you need to develop a good balance and hold it confidently, and not just try to do the exercise.