Handstand is a high-level pose, which requires high muscle strength, core strength and stability of the body.
Many experienced Ghanaians also love it and cannot reach it.
Therefore, the practice of handstand requires some targeted skills and warm-up preparation.
If necessary, professional teachers are required to guide the practice.
The handstand posture method is very simple, but the details are complex and difficult.
Now we mainly solve the problem from the technical point of view.
From the bottom to the top, we analyze it from four aspects: palm, arm, shoulder and core: 1.
Palm handstand, “hand” is very important, and how to put the hand is as important as how to put the foot in mountain style.
The best way of palm contact in handstand is not to press the whole palm on the ground.
In the handstand posture, our body’s center of gravity is at the center of the body near the navel, which links the feet, ankles, knees, hips, shoulders, elbows and wrists up and down.
The pressure is on the root of the palm from top to bottom, not the whole palm.
The middle part of the palm (from the root of the palm to the fingers) is often hollow, while the five fingers (especially the fingertips) press the ground to control the stability of the body.
The fingers can be slightly bent to grasp the ground, but not all fingers are bent.
The thumb, forefinger and pinkie should be compacted on the ground, which can be more stable.
Practice with bricks can help to find the feeling of the strength of the fingers: Crane Zen: Slant: Mutual assistance: Handstand: Stand behind the small partner, when the small partner jumps up, grasp the outside of the hip, let the sitting bone face the shoulder.
2.
Whether the arm muscle strength is insufficient or the process of straightening the arm is too tired, the arm will not be straightened, which will cause the body to be unable to stand upright.
Secondly, the bent arm in handstand is faced with the four-fold pressure of wrist, forearm, upper arm and shoulder.
In the long run, if handstand is not practiced well, the arm will have problems.
There are many postures to practice arm strength: limb support, wheel, side plank, crane, splay twist, Contia, etc.
Push up: Crane Cicada pose: Crane Cicada pose looks like a mini handstand, which can exercise your arms and wrists to get used to supporting the weight of your body.
3.
If the shoulder joint is not opened and the shoulder is not stable enough, it will directly affect the range of our handstand action, and then affect the integrity of the action.
If you are pulled by the tense muscles of the shoulder, it is basically unstable for beginners.
The serratus anterior muscle, which controls the extension and upward rotation of the shoulder under the scapula, is very important.
The serratus anterior muscle can help the scapula better control the spine and ribs.
Only if the sawtooth muscle is strong enough can the body stability and arm balance be established.
In fact, this is the hardest part.
If the shoulder strap is unstable, it will put the weight on the hands and wrists, which is easy to get injured.
Before handstand, you can try this warm-up: 1.
Get the yoga block and lift it over your head.
Don’t activate the muscles of the arm.
Imagine that they are two noodles.
Hold for 1 minute.
Release the brick and relax your arms for 2 minutes.
Then, raise your hands over your head again, clamp the brick with your hands, and extend your fingertips upwards.
Straighten your arms, and imagine your big arms looking inward for your ears.
Hold it here, push the brick with your hands, and hold it for 1 minute.
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, which means that there are too many buckles in the shoulder, or the core is weak.
At this time, it is not recommended to carry out hand balance exercise too early.
It is suggested to strengthen the flexibility of the scapula, strengthen the strength of the anterior serratus muscle, and do handstand when the scapula is stable and the core is strong.
Yoga editor recommended reading: Do not neglect the activation and stability of the scapula when practicing yoga! 4.
When the core exercises handstand, the abdomen is paralyzed and the core is weak, which will cause the center of gravity to be unstable.
If you want to resist the force of gravity, let the lower body “go up”, and keep the balance, you must have a strong core strength of the abdomen.
Straight Leg Jump: Headstand Swing Leg: Dynamic Elbow Support Dynamic Boat Pose: Slant Slide: When all aspects of the body strength are established, you can try to do handstand.
You can skillfully use the help of the wall, and then slowly leave to help find the feeling~Well, there are so many sharing about handstand.
Skills alone are not enough.
It will take a lot of time and effort to complete it! Come on! Note: The pictures and texts come from the comprehensive arrangement of the network, and the copyright belongs to the original author.
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