How to learn how to get up on your hands.

The ability to stand on your hands depends on several factors. The main ones are the strength of the hands, the muscles of the back, the abdominal press and a sense of balance. Pay attention to the development of necessary qualities, and you can not only stand up on your hands, but also walk on them.

Instruction:

1) Increase the strength of the arms will help push-ups in the supine position, push-ups in the restraint on the uneven bars, pull-ups and exercises with dumbbells. To strengthen the muscles of the back, perform simultaneous lifting of hands and feet up in the supine position. The hands are stretched forward, the socks are drawn. It is necessary to go back to the starting position smoothly, slowly. The pump can be pumped by lifting the trunk from a position lying on the back, hands behind the head. The second exercise - simultaneous or alternating lifts of the legs to a right angle up and a smooth lowering down, hands along the trunk. Holding the trunk in the forefoot will develop the static strength of the muscles of the back and abdominal press and strengthen the muscles of the arms at the same time. Take the emphasis lying down, pull the stomach, straighten your back, look straight ahead. Hold the reclining rest for 30 seconds or more. Do three approaches for each exercise.

2) To develop a sense of balance and prepare yourself for getting up on your hands will help similar exercises on the structure: stand on the shoulder blades, stand on the head. The stand on the shoulder blades is performed without the support of the trunk by hands: lie on your back, hands along the trunk with the palms down. Raise your legs and torso upwards perpendicular to the floor. Drag your socks to the ceiling. The headstand is carried out with the palm rest on the floor. Under the head is better to put a small pillow or perform a stand on the gymnastics mat. To catch the balance, make a stand first with your legs bent and gradually straighten them.

3) Learn to stand confidently on the hands of the wall, and then go to free standing on your hands. Go into the rack with a swing: extend your arms up, step forward with one foot, bend in the lower back and put your hands on the floor, while performing swing up, behind the standing leg. Lean your feet against the wall, do not bend your elbows. Stand on your hands without support to perform first on gymnastics mats in a spacious room. Try to carry out the exercise with the insurance of an experienced instructor or partner. The insurance is carried out from the side. After sufficient strengthening of the muscles and development of a sense of balance, you can get up without insurance.

anwar

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