Handstand is a very popular sport, which has many benefits to the human body. It is difficult for beginners to master the method of handstand, so what is the correct handstand posture?

1. What is the correct posture for handstand?

Find a wall, put your hands and palms flat on the ground about 15-25 cm away from the root of the wall, and keep your hands shoulder width apart. Keep your arms straight or almost straight, bend your knees and support your body. Lift the knee of one leg, close to the elbow on the same side, and then push it down hard while swinging the other leg back and up. At the same time, let the pedal leg leave the ground, follow the other leg to the wall, keep your arms extended, and touch the wall with your heel.

At the beginning of practice, if you kick too hard, your back and ass will hit the wall, but over time you will master the perfect wall climbing skills. Finally, your arms should be straight, your body should be straight, and your back should arch slightly inward. This is the standard handstand posture against the wall. Keep this posture for a while, and keep breathing normally during the whole process.

Standing against the wall should make you adapt to handstand, and crow pose should give your arms and wrists the strength to balance all the weights safely with your hands. After mastering these movements, you need to learn the skills of standing against the wall in a standard inverted posture, which is more difficult than standing up (because your arms should be fully extended).

2. What are the steps to learn handstand?

First, keep your body upright, your left foot forward and your knees bent. Then grab the ground with both hands, and at this time, the achilles tendon of the right foot should be fully extended. Then put your head on the ground, straighten your left leg backwards and put your legs together. Next, slowly move your toes 90 degrees to the left. When positioning, the waist should be raised to the left and then put down. Repeat the same action to the right.

When you stand upside down, your head and hands should be fixed in the same position. Hold your chin at the same time when you turn your body, so as to keep your balance. When you do it, you should keep your concentration and focus all your consciousness on Baihui point. I usually feel headache when I do it for the first time. It's best to do it on a cushion, which can relieve headaches.

If the handstand against the wall can last for 2 minutes, you can rest for 3 minutes, and then do the second handstand after returning to the normal upright position. It takes about 15 minutes to do the handstand three times. Exercisers with poor physique can practice handstand against the wall. Standing upside down is good for our health. If you have time and energy, you can do it.

The inside of the arm feels inward tightening, and continues to tighten the scapula toward the back and ceiling, but feels the back is wider. Distribute the weight of your body evenly on your arms and continue to feel the coccyx lift up-until your heel. When the thigh is completely straight, the foot ball "presses" into the sky, driving the leg and body to keep the length, and feeling that the inside of the leg is slightly longer than the outside.

3. What should I pay attention to when I stand upside down?

Have a good foundation and a certain arm strength. The exercise of arm strength lies in the flat type; Hand-supported dog-up and dog-down and other exercises. The opening of the shoulder joint strengthens the muscles of the shoulder and back. Through open shoulder exercises, locust style, flat style, etc.

Breathing is controlled by ujjayi breathing. Concentrate by breathing. If you can add bandhas at the same time, you can make your mind clear and your body stable through bandhas, so as to control your whole body.

Ideas. Concentrate all your attention and find the gaze point. When you do it for the first time, your head hurts. It's best to do it on a blanket or soft cloth pad. The spirit should be concentrated, and all consciousness should be concentrated in the "Baihui point" in the middle of the head; The head and hands should always be fixed in the same position; When you turn your body, you should close your chin so as to keep your balance; Do not do it within 2 hours after meals or when drinking too much water; Do a whole set of actions every day; Don't rest immediately after finishing the action. You'd better do a short exercise before taking a rest.

What are the advantages of handstand?

1, help the internal organs to return to their normal positions, enhance their functions, and reduce the chances of suffering from gastroptosis and other diseases; Prevent fat deposition in abdomen, buttocks and thighs and keep young;

2, comprehensively promote systemic blood and lymphatic circulation, accelerate body metabolism. Reduce the burden of cardiovascular and cerebrovascular systems, and prevent and alleviate the occurrence and deterioration of various cardiovascular and cerebrovascular diseases. Improve blood supply to the brain, promote brain development, increase intelligence and delay aging. Prevent and alleviate the occurrence and deterioration of cerebral ischemia, dizziness and varicose veins;

3. Relax body and mind, relieve fatigue and eliminate pain; Give priority to balance, help the body recover itself and improve human immunity. It can keep teenagers in good shape and help to increase their height; Promote brain development and improve memory. For adults, it can relieve fatigue, eliminate pain, relax muscles and tendons, promote blood circulation and relax body and mind. For the elderly, it can delay aging and keep young.

4. Using the natural traction and stretching of gravity to relax the long-term oppressed spine, promote the growth and regeneration of intervertebral discs, help them restore elasticity, enhance the flexibility of the spine, prevent and treat diseases caused by various spinal diseases, relieve pain and improve the quality of life;

What are the taboos for practicing handstand?

There are many things to pay attention to when practicing handstand, so you can't practice blindly to avoid hurting yourself. The handstand exercise is to turn your body upside down in just a few seconds. Because the time is too hasty and the blood flow is too violent, it is very unfavorable for patients with hypertension, heart disease and cervical spondylosis. It is suggested that this kind of patients should use handstand exercise with caution.

In particular, patients with cervical spondylosis of spinal cord type, vertebral artery type and nerve root type should be prohibited from doing handstand exercise with their heads on the ground. In addition, pregnant women and women should stop practicing headstands during the physiological period. It's best to do it before meals. Be sure to be prepared. Every practice should be slow and gentle. If you feel uncomfortable during the practice, stop practicing.

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