How to practice two-handed handstand novice beginners how to practice handstand

People in daily life, work, study, sports and recreation are almost always carried out with the body upright. When the human body is upside down, the gravitational force of the earth remains the same, but the pressure on the joints and organs of the human body changes, and the tension of the muscles changes. So how do we master the skill of inversion?

Find a suitable place for handstand

Before you learn to do a handstand, you will always fall a few times, so it is best to find a place with a mat to practice. The park or the grass in your own backyard is a good choice, these places are soft and open, not only will not hit others or other things, but also will not hurt themselves. 1, find a flat area, avoiding slopes. Practicing handstands on flat ground will be much easier. 2, you can also go to the beach to practice, to the gym with fitness mats to practice, or just at home on the carpet practice.

Stretch your limbs and joints

Be sure to do a warm-up exercise before the handstand. Warm-up exercises can relax the muscles and make the body more flexible, thus reducing the possibility of injury. Please do the following warm-up exercises before handstand. 1. Move your wrists, ankles and neck until these parts are completely relaxed. 2, legs together, bend over and touch your toes with your hands. Do not bend your knees and hold for 30 seconds. Get up, feet apart about a foot wide, bend over again to touch the toes. 3、Run fast around the neighborhood and relax your muscles. Do not need to run too far, this is a warm-up exercise before the challenge of inversion, as long as you run until your body is hot and you feel ready to go.

The body stands straight, the legs naturally apart

This is the preparation action. Feet, knees, torso and head should be in a straight line, and the whole body should be completely straight. Then place your hands naturally at your sides. Some people like to straighten their arms upward when doing the preparation movement. You can try these two postures separately and then choose the one that suits you.

Forward kick

Kick the customary foot forward, bend the knee, and land with the foot in a lunge, with the back leg straight The lunge when landing should not be pressed too low, it just needs to be able to provide enough upward force. The direction of the kick and the direction of the lunge when the leg falls should be kept directly in front, not to the east or west. Bias to the sides will cause the body to twist when inverted and should not grasp the balance.

Body leaning forward

When the kicked-out leg is about to land, lean forward and imagine you are a seesaw. Straighten your arms and move your head toward the ground. The upper body leans forward naturally with a slight effort. In this way the body establishes a balance system, gravity is no longer an obstacle, it can instead help complete the handstand. The most common mistake when doing a handstand is to straighten your arms directly on the ground and then try to lift your legs up. This way the body will sway unsteadily and lean forward.

Straighten your arms when they touch the ground

Think of yourself as the letter T. The leg behind you is a vertical in the T, and the arm and the dominant foot is a horizontal. Hold the T position until the non-dominant leg leaves the ground. Tighten your shoulders to the sides of your neck, as if you were shrugging your shoulders. The shoulders should not be relaxed and the elbows should not be bent, otherwise it is easy to get hurt.

Straighten your legs and body upward

The entire process of inversion, from stepping on your feet, turning your body over, bracing your hands on the ground, and then lifting your legs, should be done in one go. 1. Tighten your head and do what you normally feel like standing normally. Back and legs should be straight. Do not tilt your head back, this posture is not only unattractive, but will also force the back to bend or even injured. 2, legs together. Straighten your legs, so that the two legs are close together, so that you can avoid tilting your body to one side.

Distribute the degree of force on the two hands

Distribute the weight between the palm of the hand and the first knuckle. When moving your hands to balance your weight, you should move forward that is, in the direction of the fingertips, if you move backward that is, in the direction of the palm root, you can easily lose your balance.