Method 1: unsupported handstand
1, find a place suitable for handstand. Before you learn to stand upside down completely, you will always fall down several times, so you'd better find a place with a cushion to practice. Parks or grass in your backyard are good choices. These places are soft and open, and will not bump into others or other things, nor will they hurt themselves. Find a flat land and avoid the slope. It will be much easier to practice handstand on the flat ground.
You can also practice on the beach, in a gym with a fitness mat, or on the carpet at home.
2. stretch your limbs and joints. Be sure to do some warm-up exercises before handstand. Warm-up exercises can relax muscles and make your body more flexible, thus reducing the possibility of injury. Please do the following warm-up exercises before handstand: exercise your wrists, ankles and neck until these parts are completely relaxed.
Put your legs together, bend over and touch your toes with your hands. Don't bend your knees for 30 seconds. Get up, spread your feet about a foot apart, and bend down to touch your toes again.
Run around and relax your muscles. You don't need to run too far. This is a warm-up exercise before challenging handstands. Run until you feel hot and ready.
3. Find someone to watch you. When you do a handstand for the first time, you can find someone to hold you until you completely control your balance. Find a friend or family member, let him stand in front of you, grab your leg and help you stand up straight. After you can stand on your head alone, let your friends or family watch and help you only when you are about to fall.
You don't need someone to watch you. Even yourself, you can completely master the handstand. You can also try practicing against the wall (see method 2 for details).
4. Stand up straight, and your legs are naturally separated. This is a preparatory action. Your feet, knees, torso and head should be in a straight line, and your whole body should be completely straight. Then put your hands on your sides naturally. Some people like to straighten their arms when preparing for the action. You can try these two postures separately and then choose the one that suits you.
5. Habitual feet kick forward and bend your knees. When landing, your feet should lunge and your hind legs should be straight. Don't press the lunge too low when landing, as long as it can provide you with enough upward force. When the leg falls, the direction of kicking and sprinting should be straight ahead and not staggered. Deviation to both sides will lead to body distortion when standing upside down, which is not suitable for mastering balance.
Step 6 lean forward. When your kicked foot is about to land, lean forward and imagine yourself as a seesaw. Straighten your arms and move your head to the ground. The upper body is slightly hard and the body naturally leans forward. In this way, your body has established a balance system, and gravity is no longer an obstacle, but can help you complete the handstand. When doing handstand, the most common mistake is to put your arms straight on the ground and then try to lift your legs. This way, the body will shake unsteadily and fall forward.
7. Keep your arms straight when your hands touch the ground. Think of yourself as the letter T, the leg behind you is vertical in the T, and your arm is horizontal with your habitual foot. Stay in the T-shape until your non-dominant leg leaves the ground. Tighten your shoulders to the sides of your neck as if you were shrugging. You can't relax your shoulders and bend your elbows, otherwise you will get hurt easily.
8. Straighten your legs and body. The whole process of handstand, from stepping, turning over, supporting the ground with both hands, to lifting the legs, should be done in one go. Tighten your head as you normally feel when standing. Keep your back and legs straight. Don't tilt your head back. This posture is not only unsightly, but also forces the back to bend and even get hurt.
Legs together. Keep your legs straight and close together to avoid leaning to one side.
Expert tips
Rosalind Lucky
Rosalind Lutsky, a former gymnastics coach, was the coach of SB Gymnastics Center of Stanford University when she was studying at Stanford University, mainly training children aged 5- 12. She has been practicing gymnastics since she was a child, and once participated in the local gymnastics team competition in Minnesota.
Rosalind Lucky
Former gymnastics coach
What should you do if you want to fall? Rosalind Lutsky, a former gymnastics coach, told us, "If you fall forward, put your head back-put your chin on your chest, so you can go with the flow. If you fall backwards, try to bend your knees and land on your feet. "
9. Distribute the stress level of hands. Distribute your weight between your palm and your first knuckle. When you move your hands to balance your center of gravity, you should move forward, that is, toward your fingertips. If you move backwards, that is, towards the palm of your hand, you will easily lose your balance.
10, when you want to end the handstand, spread your legs and then put down your habitual feet first. Stand up after landing your legs. Hold your head high when you get up.
Put your arm on your ear.
1 1. Finish the last action at the end of handstand. When you end the handstand, your arm should be close to your ear.
Arms hanging to both sides, palms facing outward.
12, kick up and complete the handstand. The center of gravity must be above your shoulders, so that your body can fall backwards. When you start practicing falling, you can bend your arms, curl up and turn your body. When you are more proficient, you can try to straighten your arm. In fact, this is the standard practice to complete autumn. Learn to absorb the impact with your body, and don't tighten your muscles because of the impact. Don't put too much weight on your hands or ankles. Be sure to put your head in front of your chest before rolling, otherwise your head will be hit too hard. If your body is flexible enough, you can try another way to end the handstand, which can also prevent you from getting hurt. This action is similar to lowering the waist. In the process of falling, you need to roll your body into an "arch bridge"
Method 2: Supported handstand.
1. Find a solid wall or a solid tree. Sometimes, it is easier to learn to stand upside down against a wall or other support. If you feel uneasy about facing the ground, or worry about wrestling, you can learn slowly in this way. Another advantage of this method is that you don't need others to watch you. You can learn to stand on your own feet.
When learning to stand upside down, you need to put your feet on the stand. So find a scaffold that is not afraid of dirt, or just wear socks to practice.
2. Imagine your body as a folded shelf, with your face facing the wall and your feet against the wall. In other words, you have to lean against the wall and push your body up from the position of your abdomen with your own hands. So you should be close enough to the wall, and your feet should lean against the wall. Your upper body should be parallel to the wall and your legs should be at 90 degrees to your body.
Step on the wall with your feet, and then walk up with your toes. At the same time, your hand is getting closer to the wall. When you get close to the wall, your body will slowly become perpendicular to the horizontal plane. Stop moving when your hand is about 30 cm away from the wall. At this point, you have completed the handstand against the wall. Keep your body in a straight line. Tighten your shoulders and imagine you are shrugging.
Keep your head in the middle of your shoulders, and don't let the queen mother lean back.
4. Push the wall and complete the handstand. First put one foot away from the wall, and let the whole weight of your body fall on your hands slowly to keep balance. Then keep your body in a straight line, perpendicular to the ground, and keep your toes straight. If the center of gravity is unstable, you can move your hands and adjust your center of gravity. Remember to put the weight of your body between your palm and your first knuckle. When you adjust your balance, move your body center of gravity to the position of your fingers.
At the end of handstand, bend your legs and then move away from the wall bit by bit.
5. Try to stand upside down facing the wall. Now that you are used to the feeling of handstand, you probably know how to do it. It's time to start doing it in another way. You used to climb up against the wall bit by bit, now you have to stand facing the wall. As long as you learn to stand upside down against the wall, you can stand upside down anytime and anywhere. Stand facing the wall, feet apart, shoulder width apart.
Take a step forward, turn over and keep your hands 30cm away from the wall.
Arms straight, legs up, legs off the ground. The whole movement should be coherent.
You shouldn't kick too hard, or you may hurt your heel.
Tighten your shoulders and keep your head straight. Legs straight, toes straight.
The center of gravity must be placed between the palm and the first knuckle. If the center of gravity is unstable, you can adjust it slightly.
When you want to get down, you can end the handstand by turning your body.