Beginners can easily make movements by learning how to stand upside down against the wall. Handstand is a slightly more difficult fitness action, which requires a certain amount of physical strength and flexibility. And standing upside down for a long time may lead to poor blood circulation. Therefore, we must grasp the training time, do a good job of warm-up before exercise, and master the correct movements.

What is handstand fitness? 1 handstand can make blood flow back to the head.

Enhance brain memory, prevent cervical spondylosis, and treat lumbar diseases. Generally, novices practice handstand by leaning against the wall for auxiliary training, but it is not an easy task to do handstand against the wall. Next, let's share with you how novices practice standing on the wall.

Fully preheating

Warming up before each exercise is the most important thing. The most important thing in handstand is to warm up the wrist, because when doing handstand, the weight of the whole body will be concentrated on the wrist that supports the body. At this time, the pressure on the wrist is very great, and proper warm-up can prevent wrist strain first. Generally, when warming up, you can twist your wrist, turn your wrist and turn your bones.

Frog support exercise

Frog support, also called crow support, is a basic movement in yoga, which can exercise the strength of wrist and shoulder. The distance between your hands is about 30 cm, then put your knees on your elbows, lean forward, your feet are off the ground, and your whole body stands in the air, and the action is completed. The longer the action support, the better the effect when the arm is straight.

The main purpose of this action is to exercise the novice's shoulder strength and wrist strength, so that the novice can adapt to the handstand action first.

Formal practice

Generally, when beginners practice standing on their heads against the wall, they are often too scared to do it and need to overcome it themselves. When you stand upside down against the wall, the distance between your hands and the wall is about 30 to 50 cm, your hands are shoulder-width apart, you squat down, and then one foot bends upward and hooks, and the other foot will naturally lean against the wall because of inertia. At this time, the eyes are looking at the hands, the waist is steady, and the handstand against the wall is completed.

What is handstand fitness? The best way to learn handstand is to stand against the wall.

The correct way to stand against the wall. Find a wall.

Put a pillow at the root of the wall (a cushion or a folded towel is also acceptable). Hands and knees on the ground, head on the pillow. The head is about 15-25cm away from the wall. Put your hands firmly on both sides of your head, about shoulder width. Lift the knee of one leg so that it is close to the elbow on the same side, and at the same time straighten the other leg so that the knee leaves the ground.

Let the leg near the elbow push hard.

Kick the other leg up at the same time, so that both legs lean against the wall at the same time. Once your feet are against the wall, slowly straighten your legs and straighten your body. Shut up and breathe gently through your nose. After holding for the required time, bend your legs and put them down in a controlled way.

3 training objectives

Main standard: 30 seconds

Intermediate standard: 1 min

Upgrade standard: 2 minutes

Stand firm and slowly but surely.

When standing against the wall, most people can hold on for a few seconds. The main problem is how to do a handstand posture. The difficulty lies in finding the right pedaling force. If you think this is a bit difficult, you can ask your friends for help first until you can finally finish it yourself.