When we stand upside down, our bodies will instinctively pose the most favorable posture for our shoulders. The elbow is always on the inside of the trunk, opposite to the pectoral muscle. It's very strange to swing your elbow outward, and it's almost impossible to keep your balance, because your body will lean forward in this posture. See the inverted figure on the next page for the posture of elbow moving forward naturally. It can be compared with the classic elbow swing posture in barbell pressing. In addition, large-scale movements will distort the fat bones and stimulate the rotator cuff, but not when practicing handstand. A handstand is like pressing your shoulders backwards, but you can't get down after your head hits the ground. Even those experienced handstand practitioners (who can lower their chin to the ground) can't lower their bodies to a position that is unfavorable to the rotator cuff. In addition, the posture of lying flat with the palm of your hand is safer than the posture of grasping with a barbell. Lying flat with the palm of your hand can evenly distribute the pressure, thus strengthening the forearm in a healthy and harmonious way (as well as push-ups). Grasping the bell when pressing will cause problems like tennis elbow in forearm and elbow. As long as the way is correct, handstand is quite safe.
Even if you can only train your shoulders safely and healthily, handstand is an important skill, and its benefits go far beyond that. Let me talk about strength first. Practicing handstand is equivalent to pushing your weight up in shoulder pressing. If you use barbells, it may take you years to reach this intensity level (with a lot of pain)-in fact, many trainers can't reach this level at all, but most people can learn to do handstands within a few months. In other words, in a very short time, you can make your shoulders develop incredible strength.
Handstand can also help you master advanced balance skills and body coordination skills, which can't be exchanged through weight-bearing training. Keeping your body stable when you stand upside down will make the vestibular system (the balance organ of the inner ear) adapt to this activity and become more efficient. In daily activities, whether you stand upside down or not will bring you a better sense of balance and motion perception.
When you stand upside down, the blood supply is also reversed. Veins and arteries should, in turn, overcome gravity and become more elastic, stronger and healthier. The same is true of digestive organs. When you stand upside down, your head is full of fresh blood, which can nourish your brain. After doing exercise, you will feel refreshed and more awake.
Strength, muscle, agility and health are all in one. What else do you want?
The first style? Standing against the wall
Main criteria: 30 seconds
Intermediate standard: 1 min
Upgrade standard: 2 minutes
The second kind? Crow style
Main criteria: 10 second
Intermediate standard: 30? second
Upgrade standard: 1 min
The third kind? Stand upside down against the wall
Main criteria: 30 seconds
Intermediate standard: 1 min
Upgrade standard: 2 minutes
The fourth style? Semi-inverted brace
Primary standard: 1 group, 5 times.
Intermediate standard: two groups, each group 10 times.
Upgrade standard: 2 groups, 20 times in each group.
The fifth kind? Standard reverse brace
Primary standard: 1 group, 5 times.
Intermediate standard: two groups, each group 10 times.
Upgrade standard: 2 groups, each group 15 times.
The sixth kind? Narrow spacing inverted brace
Primary standard: 1 group, 5 times.
Intermediate standard: 2 groups, 9 times in each group.
Upgrade standard: 2 groups, each group 12 times.
Seventh style? Biased handstand
Primary standard: 1 group, 5 times (each side)
Intermediate standard: 2 groups, 8 times in each group (each side)
Upgrade standard: 2 groups, each group 10 times (each side)
Eighth style? Single-arm semi-inverted bracket
Primary standard: 1 group, 4 times (each side)
Intermediate standard: 2 groups, 6 times in each group (each side)
Upgrade standard: 2 groups, 8 times in each group (each side)
Ninth style? Lever back brace
Primary standard: 1 group, 3 times (each side)
Intermediate standard: 2 groups, 4 times in each group (each side)
Upgrade standard: 2 groups, 8 times in each group (each side)
The tenth kind? Single-arm inverted brace
Primary standard: 1 group, 1 time (each side)
Intermediate standard: 2 groups, 2 times in each group (each side)
Elite standard: 1 group, 5 times (each side)