The inverted stereoscopic pose requires a high level of comprehensive physical ability of the practitioner.
It not only requires a good balance ability, but also requires a high level of shoulder, back and core strength! Practice handstand is not only beautiful, but also beneficial! But many people often get hurt because of their eagerness to practice handstands! Today, Xiao Bian has compiled a set of warm-up sequences that can be used before practicing handstand.
Jia people who like handstand may as well collect them! SPRING01, Downward Dog Cat Chop.
From Cat-New to Downward Dog, pay attention to the extension of the back.
With breathing, both feet bend knees and heels alternately point to the ground.
Pay attention to slowing down, dynamic exercise 12 times SPRING02, single-leg Downward Dog.
Start from Downward Dog, hips straighten.
Exhale, tighten the core, lift the right leg backward.
Inhale to restore Downward Dog, dynamic exercise 12 times SPRING03, anti-dog on each side.
Start from Downward Dog, The hips should be straightened out.
Exhale, bend the lower leg, and the heel should be as close as possible to the hips.
Inhale to restore the single-leg downward dog position, and dynamically practice 12 times of SPRING04 and Dolphin positions on each side.
Exit from the reverse dog position, and return to the downward dog position for adjustment.
Exhale, bend the elbow to the ground to enter Dolphin position.
Inhale, restore the downward dog position, and exercise 12 times of SPRING05 and the slope board climbing position.
Exit from Dolphin position, and the center of gravity forward into the slope board position.
The core should be tightened, Exhale and bend the right knee forward to find the right elbow.
Inhale, restore, and maintain the dynamic exercise of each side for 12 times, SPRING06, Dolphin variant.
Exit from the slant board, and return to Dolphin style again.
Exhale, tighten the core, and shoulder slightly forward.
Inhale, restore Dolphin style, practice 12 times, SPRING07, elbow support.
Exit from Dolphin style, enter the elbow support board.
Pay attention to tightening the core, gluteus, and stay for 1 minute, SPRING08 Relax the wrist.
Exit from the elbow brace, and kneel down into Cattle Pose.
The wrist is facing straight ahead, exhale, and the hips are backward.
Push the palm root to the ground, feel the wrist and the back of the forearm stretch.
Repeat 12 times with breathing.
Then sit up, swing and relax the wrist SPRING09, stretch the triceps, and open the armpit.
King Kong kneels to prepare, and bend the elbow upward.
The forearm is behind the head, and the fingers are opposite.
Inhale and extend the spine, Slightly lift your chin up.
Exhale, and feel the stretch of your armpit back with your elbow.
Stay here for 8-10 breaths SPRING10, open your chest and stretch your chest muscles.
Keep your hands in the back of your chest and clasp your fingers.
With your breath, feel the full stretch of your chest.
Stay here for 8-10 breaths.
This sequence is not only a warm-up sequence for handstand, but also a routine to strengthen your arms and core strength! The content of the article comes from the network.
If there is any infringement, please contact to delete it- theend-。
.
