Before handstand, try this warm-up: 1
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In the long run, if handstand is not practiced well, the arm will have problems
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Many experienced Jia people love it and can’t reach it
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Hold here, push the brick hard with your hand, hold for 1 minute
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Here we mainly solve the problem from the skill
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If necessary, it needs professional teachers to guide the practice
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The anterior serratus muscle, which controls shoulder stretching and upward rotation under the scapula, is very important
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Come on!.
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The best way of palm contact in handstand is not to press the ground with the whole palm
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If the shoulder strap is unstable, it will put the weight on the hand and wrist, which is easy to get injured
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Hold for 1 minute
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Secondly, the bent arm in handstand faces four kinds of pressure: wrist, forearm, upper arm and shoulder
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Handstand is very important
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Instead of activating the muscles of the arms, imagine that they are two noodles
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The thumb, index finger and little finger should compact the ground, which can be more stable
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Core practice handstand abdominal paralysis, core weakness, will cause the center of gravity instability, want to resist the force of gravity, let the lower body “up”, but also to maintain balance does not fall down, must have a strong core strength of the abdomen
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Therefore, the practice of handstand needs some targeted skills and warm-up preparation
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It is suggested to strengthen the flexibility of the scapula, strengthen the strength of the anterior serratus, and do the handstand when the scapula is stable and the core is strong
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Get the Yoga brick and lift it over your head
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3
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Push ups: Crane cicada: Crane cicada looks like a mini handstand, which can exercise your arms and wrists to support your body weight
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Handstand is a high-level posture, which has high requirements for the muscle strength, core strength and stability of the body
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Release the brick and relax your arms for 2 minutes
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Only the serratus anterior is strong enough to establish body stability and arm balance
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There are many postures to practice arm strength: four limbs support, wheel type, side plate type, crane type, eight character twist type, Concordia type, etc
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Many times when we practice handstand, we always have shoulder pain, which is also related to this area: when the humerus (ARM) and scapula are not in the same position, it will hurt at this time, indicating that the shoulder buckle is too much, or the core is weak, so it is not recommended to practice hand balance too early
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The middle part of the palm (from the base of the palm to the fingers) is often hollow, while the five fingers (especially the fingertips) press the ground tightly to control the stability of the body
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Straighten your arms and imagine your arms looking inward for your ears
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If the shoulder joint is not opened, the shoulder is not stable enough, which will directly affect the range of our handstand movement, and then affect the integrity of the movement
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The posture of handstand is very simple, but the details are complex and difficult
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And in fact, that’s the hardest part
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Whether the arm muscle strength is insufficient, or the process of straightening the arm is too tired, the arm does not straighten will lead to the body can not stand straight
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2
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The fingers can be bent slightly to grasp the ground, but not all fingers are bent
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The pressure is on the base of the palm from top to bottom, not the whole palm
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In the handstand posture, the center of gravity of our body is at the center of our body near the navel, which links the feet, ankles, knees, hips, shoulders, elbows and wrists up and down
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4
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Straight leg jump: head handstand swing leg: dynamic elbow plate support dynamic boat type: inclined plate sliding: when all aspects of the body strength is established, you can try to do hand handstand, you can skillfully borrow the assistance of the wall, and then slowly leave after stability, to help find the feeling ~ well, there are so many shares about hand handstand, skill alone is not enough, it still needs to pay a lot of time Only by working hard can we finish it
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How to put the hand is just as important as how to put the mountain feet
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Yoga_ Using bricks to practice can help find the feeling of finger exertion: Crane Zen style: inclined plate style: help each other to practice hand handstand: stand behind the little partner, when the little partner jumps up, grasp the outside of the hip, so that the sitting bone is directly above the shoulder
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If you are pulled by the tense muscles of the shoulder, it is basically unstable for beginners
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The anterior serratus muscle can help the scapula control the spine and ribs better
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Then, raise your hands over your head again, clamp the brick with both hands, and extend your fingertips upward
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From the bottom up, we analyze it from four aspects: palm, arm, shoulder and core: 1
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