The one-arm stand is a difficult acrobatic trick. To master it, you need long and hard training. Basically, success depends on the skill of correctly transferring the weight of the body from two hands to one.
Initially, it is necessary to develop the muscle complex. Training takes a different amount of time, depending on the individual qualities of the trainee. On average, it takes from 1, 5 to 3 years if classes start from scratch.
Basic training exercise
You need to try to stand on your hands, leaning your feet against the wall. The biggest challenge is the need to stand point-blank against the plane of the wall. At first, you will need the help of another person, for safety net.
The development of muscles for self-support against the wall takes from 2 weeks to a month, subject to daily practice. If there is no one to ask for a safety net, you need to do the exercise "bridge". This pose develops the fundamental muscles you need for a one-arm stand.
In the process of training, you should try not to lean your head against the wall, monitor your breathing, it should be even and free. After the legs are on the floor, you cannot sharply raise your head. You need to gently massage your forehead with your hand and gently rise.
How to get your feet off the wall?
When you can freely stand on your hands near the wall for 45 seconds, you can proceed to the next exercise. It is necessary to slowly move your feet away from the wall. If you can hold on to your hands for up to 8 seconds, you should move away from the wall and practice in the center of the room.
You need to put your hands on the floor and raise your legs, as in the previous exercise. It should be borne in mind that the wall is gone, and do not make too sharp kicks. The stronger the repulsion from the floor, the faster the gravitational force will be felt. Therefore, the legs must be lifted carefully and very gently.
Try to stay in a two-handed stand. When you're good at doing the split leg exercise. Sometimes a stance with straight legs is obtained only with a strong deflection in the lumbar region.
In order for the body to be even, you should initially learn to do a stance in a split, without putting your legs behind your back. When it is possible to get stronger in this position, the legs can be gradually brought together, then there will be no deflection in the back. You need to learn to stand on your hands for up to 45 seconds.
Balancing skill development
It is necessary to train a special position in which the conditions for the development of the muscles necessary for balancing are improved. Muscle complexes develop only in such conditions in which a person has placed himself.
If you want to stand on one hand, and you have never been able to do this before, you need to move towards the goal without jerking. Spread your legs into twine, carefully transfer your body weight to one hand. You need to learn how to stay in a stance when the second hand is on the fingers. When you manage to hold out for 20-30 seconds, you can train to do the last exercise.
Balancing fingers
The fingers of the released hand should be raised one at a time, starting with the little finger. At the same time, keep your balance, do not rush. This exercise is best done slowly but correctly.
Over time, maintaining balance, you can only help yourself with the middle and index fingers of the other hand. Then use only one finger, and then carefully remove that too. When it turns out to calmly perform the element for 15 seconds, you need to bring your legs together. As a result, you can learn to stand on one hand from a standing position.
