Handstand in 1 minute. How to make an element faster?
Handstand in 1 minute. How to make an element faster?
First warm-up: shoulders, hands, fingers. There is a physical (strength) part of the study, there is a technical one - to understand the "tricks", to accustom the muscles to correctly turn on to the load.
Can you learn to stand without a base? Yes, by trying, but you run the risk of stretching the training and learning how to do it wrong (with deflections), and relearn much longer. Basic part. Reach 3-4 sets of push-ups 15-20 times with a rounding of the back at the top. We strengthen the shoulder girdle, we do L-shaped push-ups, over time, we put our legs on a hill for 2-3 sets of push-ups 8-10 times.
Strength test, spread soft and try to stand against the wall, bring to 20-30 seconds. cannot while on even hands, spread a soft one and try to stand on your head against the wall, holding on with your hands, gently and thoroughly knead your neck with slow bends to the left to the right, up and down (do not rotate your neck). Another option for relief is to stand in an inclined position, rest your legs against a wall or a curbstone on a hill, keep your body straight, at an angle of 45 degrees.
To strengthen the shoulders, ask your partner to take you by the legs and keeping your body parallel to the floor, walk back and forth on your hands for several meters, so your hands will get used to the load. Do partial push-ups in a standing position against a wall or shrugs with your shoulders (pushing your shoulders up and down on straight arms) and then increase the amplitude, reach a minimum of 6-8 times. As soon as your arms are strengthened and you can stand with your back against the wall, go to a stand facing the wall in order to avoid learning with a crooked technique and then retrain longer.
The first 1-2 warm-up approaches are about 10 seconds. I do it with my feet on the wall, then I move on to attempts, even when now I am already stable on my hands.
Take alternating 10-15 repetitions of one leg on each leg. Try to stand against the wall to tear off one, then the other leg, so that, if necessary, again lean on the wall.
Stance with a partner for a safety net, learn to go to the side or do a forward roll with your legs bent. Learn to do the correct swing, put your hands below, turning your fingers a little inward, first we tear off one leg and when it almost reaches the top we throw the other leg, when the second leg at the top we strain the press, our legs so as not to fall.
A corner on the uneven bars and twisting on the floor is suitable for training the press, for strengthening the lower back - do the boat in dynamics, raising your arms and legs while lying on your stomach. Also keep static in the boat.
We get out of the habit of our partner and learn to get back on our own feet after a fall. We are working on strengthening the fingers to make it easier to balance, learn to do push-ups from your knees on your toes, then from flat legs, 10-15 times.
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Handstand in 1 minute. How to make an element faster?
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