The elbow stand helps to strengthen the circulatory system, back, supply oxygen to the brain, improve statics and a sense of balance. To perform the exercise, it is necessary to conduct a preparatory stage so as not to harm the body.
The elbow stand is much easier to perform than the handstand. It can be considered a preparatory exercise for more difficult ones. This exercise is especially relevant for those who prefer training with their own weight. It helps to feel the body well, strengthen muscles, and make the figure slim.
The elbow stand trains the back, legs, develops statics and a sense of balance. During execution, blood rushes to the upper body, which helps to improve well-being, strengthen the circulatory system. At the same time, the legs begin to rest after a long day.
Preparatory stage
Not everyone will be able to immediately stand on their elbows and stand for at least a few seconds. First, try standing on your head, resting on your palms. If this exercise is difficult, you can lean your feet against the wall to exercise your back. At the same time, watch the position of the legs - they should be straight, extended at the foot and in contact with each other.
After the headstand without support on the wall is easy, you can try to stand on your elbows. Here, for the first time, you can also lean against the wall in order to feel which muscles are more involved and to catch the feeling of where the fulcrum should be.
Associated exercises
To make the handstand easier, it is necessary to prepare the body for static loads. To do this, you need to do push-ups from the floor, pull up on the horizontal bar, and swing the press. During such training, the back is also involved. When doing the exercises, keep your legs straight and maintain correct posture.
Handstand push-ups are great. At the same time, the legs rest against the wall in order to maintain a stance and not fall. If you can push up at least seven times, then there will be enough strength to stand on your elbows for a minute or more.
What to look for in the initial stages
During the first workouts, watch the position of your feet. The socks are stretched out, the feet are connected. Some people think that this is more for aesthetics, but try to bend your legs and spread your feet and you will find that it is easier to maintain balance in this case, but the back gets additional stress. With outstretched socks, it is more difficult to maintain balance, but it gives a greater effect on the development of the body.
You should also pay attention to the straightness of the legs. Straight legs are the key to even distribution of loads over the whole body. Moreover, if you start to bend your legs, you can lose your balance. When the elbow stand is easy, you can try to spread your legs to the sides, as if performing a side split.
The position of the torso is the most important component of the correct execution of the exercise. You should feel a light pressure on your abs. There is also a load in the lower back to maintain balance. That is why in the early stages it is important to pump up the abdominal muscles.
The elbow stand requires tension in the shoulder girdle. In addition, the back, abs, legs, and neck are involved. Therefore, you should warm up before doing the exercise. It is also important to do it in a relaxed, enjoyable way. Such exercises are aimed at relaxing the nervous system, resting the lower limbs, and supplying oxygen to the brain.
