Novice how to invert

Although it is known that inversion can promote blood circulation, accelerate the body's metabolism, to achieve the effect of fitness. But many people do not know how to practice the various postures of inversions? How should I practice inversions?

Learn some sports skills

You can practice some skills like forward rolls, cartwheels, etc. before you perform inversions to better protect yourself when you lose your balance in inversions. There is also insistence on muscle stretching. Especially the stretching of the muscles of the arms, to avoid strain on the arm muscles in the handstand.

Arm strength exercises

In addition to push-ups, you can also use some other methods of arm strength exercises.

Palm strength exercises

Start with a hands-and-knees movement, hands perpendicular to the shoulders, supporting the body with fingers spread apart and body weight evenly distributed over both hands. Straighten the arms but do not stiffen the elbows. Mobilize core strength to bring both knees off the ground. Push your heels toward the ground and extend your head forward. Stretch the spine. Keep breathing calm. Begin by practicing 8 breaths per set. Then gradually increase the duration of the asana as the exercise progresses. Then transfer the weight of the body to one arm, pushing the palm of the hand to the ground with the wrist under the shoulder. Stack your feet together, toes apart. Open the chest to the left and right. Mobilize your core to bring the side of your waist off the floor. Look at the ceiling. Keep breathing.

Elbow strength exercises

Begin with a hands and knees movement, arms down, palms flat on the floor, elbows below the shoulders. Mobilize your core and extend your feet backward with your knees off the floor. Reach the top of your head forward so that your shoulders leave your ears and push back on your heels. Keep breathing. Cross the fingers of your hands and lift your hips upward toward the back. Move your feet forward, extending your spine and spreading your armpits and shoulders. Support the floor with both elbows. Mobilize the power to lift the hips.

How to practice handstand

Wall handstand

At the beginning of the handstand, you can choose the wall handstand to practice. Find a wall, put a pillow or a cushion at the root of the wall, put your hands palms flat on the ground about 15-25 cm from the root of the wall, with your head on the pillow and your hands shoulder-width apart. Arms straight or nearly straight, knees bent, brace the body. Lift the knee of one leg so that it is close to the elbow on the same side, and then stomp down hard on the ground while letting the other leg swing back and up. At the same time, let the stirrup leg also leave the ground and follow the other leg closer to the wall, keeping the arms extended and the heels of both feet should touch the wall at the same time.

Head and Handstand

Starting from a squatting position, lean forward with your upper body and brace your hands on the mat in a square triangle with your head. Neck tension, one foot slightly stirring the ground, the other leg after the swing, close to the inversion, and leg up, followed by stirring the ground swing leg into the head handstand. When doing a headstand, the body's center of gravity should fall in the center of the support surface as much as possible, and the headstand can end with a forward roll.

Double handstand

After the handstand against the wall, as you improve your ability, you can slowly try to change the legs in contact with the wall to one leg, and try to exchange them left and right to find the center of gravity and stability until both feet can leave the wall.

Shoulderstand

Lie flat on your back with knees bent and hands down. Lift your feet off the ground until you are in the air. In the process of lifting your legs up, brace your hands on your lower back in the process, paying attention to your upper arms to stay close to the ground. This pose relies on the shoulders, upper back, and upper arms to support the body. Remember to always use these parts of the body to support the body, do not let the neck under pressure. In this process the body should be locked straight, do not bend at the hips.

Headstand

Sit with your knees on the ground, fingers crossed, arms in a triangle on the ground, place your head between your hands, with the front of your head on the ground and the two small arms spaced at the same width as your shoulders. Press the ground with your arms, straighten your knees and slowly lift your legs. The small abdomen and waist force, slowly lift the feet, the body and the ground vertical. Keep the knees straight and contract the anal sphincter, and breathe in a relaxed manner.

Warm tips

All kinds of inversion postures should not be done for too long, it will cause discomfort to the body. In addition, the inversion exercise people's eye pressure and retinal artery pressure increased phenomenon, often need a few minutes or even longer to recover. Therefore, people suffering from glaucoma, high myopia, diabetes or retinal vascular disease are advised to exercise upside down with caution.