The ability to stand up on your hands depends on several factors. The main ones are the strength of the arms, back muscles, abdominal muscles and a sense of balance. Pay attention to the development of the necessary qualities, and you can not only stand on your hands, but also walk on them.
Instructions
Step 1
Lying push-ups, push-ups on the uneven bars, pull-ups and exercises with dumbbells will help to increase the strength of the hands. To strengthen your back muscles, simultaneously lift your arms and legs up while lying on your stomach. At the same time, the arms are extended forward, the toes are pulled. You need to descend to the starting position smoothly, slowly. You can pump the press with the help of lifting the torso from a supine position, hands behind the head. The second exercise is simultaneous or alternating leg lifts to a right angle up and a smooth lowering down, arms along the body. Holding the torso in a lying position will develop the static strength of the back and abdominal muscles and simultaneously strengthen the muscles of the arms. Take an emphasis lying down, pull your stomach in, straighten your back, look straight ahead. Hold the support lying down for 30 seconds or more. Do three sets for each exercise.
Step 2
Exercises similar in structure will help to develop a sense of balance and prepare yourself for standing on hands: a stand on the shoulder blades, a stand on the head. The stand on the shoulder blades is performed without supporting the torso with your hands: lie on your back, arms along the torso, palms down. Raise your legs and torso up perpendicular to the floor. Stretch your toes towards the ceiling. The headstand is performed with the hands on the floor. It is better to put a small pillow under your head or perform a stand on a gymnastic mat. To gain balance, do a stance first with bent legs and gradually straighten them.
Step 3
Learn to confidently stand on your hands against the wall, and then move on to free standing on your hands. Exit into a standing position with a swing: stretch your arms up, step forward with one leg, bend at the lower back and put your hands on the floor, while performing an upward swing with your standing leg behind. Put your feet on the wall, do not bend your elbows. Do the handstand unsupported first on gym mats in a spacious room. Try to do the exercise with the insurance of an experienced instructor or companion. Insurance is carried out from the side. Once you have strengthened your muscles and developed a sense of balance, you will be able to stand on your hands without belay.
