Before doing handstand exercises, please warm up and fully stretch your wrists. If you have cardiovascular disease, please don't practice!
Foundation 1: stand upside down against the wall. Hands are about 20~30 cm away from the wall, and then put your legs on the wall. For specific operations, please refer to the following figure:
It is dangerous to stand upside down against the wall for the first time. It is suggested that friends lift their feet to the wall for support practice.
Foundation 2: practice quickly on the wall. Or a handstand against the wall, just asking you to climb the wall from the standing position and deepen your proficiency in handstand.
Foundation 3: After you can climb the wall quickly, you need to try to push your heel against the wall, keep your body away from the wall, and stay suspended for more than 2 seconds before you can practice. This process is slow, and the improvement of waist and abdomen strength needs to be practiced by leaning against the wall.
Foundation 4: Try to stand upside down from the wall. At this time, you are required to try to do a quick handstand in the open space. This process is just an attempt. Don't push too hard, the center of gravity will fall back to the instep.
After practicing this movement several times, you can try to increase the range of the movement, so that the center of gravity slightly exceeds the head, and then the body falls from one side instead of falling behind the feet. This action needs more practice, and you must learn to control it.
With the above four foundations, it is very easy to learn to stand upside down! At this stage, I suggest you practice on the mat or soft ground in the gym to avoid accidents in practice! This stage requires you to stand upside down, put your center of gravity in front of your head, then climb forward and chase this center of gravity as much as possible.
This process is basically wrestling, but you must not fall to one side when you fall! As shown in the picture, falling in the middle can avoid crushing your arm. After several exercises or wrestling, you can learn to control your waist strength and learn to walk upside down.
After learning to walk upside down, I won't wrestle again. You just need to practice more, and you can keep it.
Finally, we must lay four foundations before we can practice walking upside down. Walking handstand is easier to learn than handstand, but it is more difficult to learn handstand directly. When you have these four foundations, please practice wrestling on the soft mat. Be sure to be safe. Feel the change of center of gravity during falling. People with good strength foundation can learn to walk upside down in 1 day. It is suggested to use handstand push-ups against the wall to strengthen strength.