It is a healthy and interesting training action, so how can the training be completed?
Hand posture control
The name "handstand" consists of "hand" and "handstand". Let's talk about the significance of "hand" in handstand and how to train to achieve the essence of handstand.
Stand upside down, with both hands touching the support surface to support the whole body.
Then the specific details of this hand touching the ground are not mentioned in many teaching. The best way to touch your palms when you stand upside down is not to press the ground with your whole palm. In the handstand posture, the center of gravity of our body is near the navel, which connects our feet, ankles, knees, hips, shoulders, elbows and wrists. The pressure is from top to bottom at the root of the palm, not the whole palm. The middle part of the palm (from the root of the palm to the fingers) is often hollow, while the five fingers (especially the fingertips) press the ground and control the stability of the body. As shown in figure ~
See figure 1 for the hand posture during handstand.
So with the correct press demonstration, how to complete the training of "hand" in handstand? I recommend crow style and its training variant.
Crow style
This action is not unfamiliar to you, is it? I suggest a few main points:
1. Knee against bent elbow.
2. The palm root bears most of the pressure, and the finger control is stable.
Don't be afraid to lean forward, it's an inevitable change of center of gravity.
4. Excessive forward leaning is adjusted by finger pressing, and the feet can't leave the ground, indicating that forward leaning is not in place.
Variant training:
The point is that the usual crow pose has little auxiliary effect on handstand. And my next training is the big killer.
Moving crow type
As the name implies, on the basis of crow-like maintenance, it is carried out back and forth or in circles. This training can be an excellent training for controlling the change of the center of gravity of the hand and an excellent auxiliary training for handstand training.
Crow style before and after
Left and right crow style
Round crow style
If you practice hand control as shown in the figure, the foundation of handstand is more than enough, and the rest is to pay attention to handstand.
Tall buildings start from the foundation. If you can't master handstand against the wall skillfully, then free handstand is impossible to succeed. No one will be born upside down.
So what are the key points to pay attention to when training to stand against the wall?
First of all, there are two kinds of wall handstands: wall handstand and back wall handstand. The first attempt to stand upside down on the wall is easy to succeed. Climb the wall with your legs. Backing against the wall needs to be formed by kicking the ground and swinging your legs.
Two kinds of handstands against the wall
Both handstands are very good training methods, but for freestyle handstand, I recommend back wall handstand. Because its posture is closer to free handstand, the basic training of free handstand should be back-wall handstand (free handstand is similar to face-to-face handstand, which is explained in detail at the end of the article).
Points to note:
1. Pay attention to the straight posture, especially the shoulder angle of 180.
2. Tighten the waist and abdomen to keep the core stable.
3. Legs together, arms straight, shoulder width apart.
To achieve the above points, there will be a certain angle between the body and the wall.
Then, in order to achieve the body vertical to the ground handstand, we also need to train the wall handstand.
This is a steady handstand, with hands getting closer to the wall.
Do this step (right) and your handstand will be done.
When you can persist in wall handstand for more than one minute (the more the better) and train with moving crow, the foundation of your free handstand is solid enough.
What I need to do next is special training, and I can do this free handstand quickly through my video or micro-class.
How long will it take to master? It depends on your efforts. Among the people I teach, some can be achieved through a little practice, and some are unstable for a long time. It's not the wrong method, it's the lack of desire!