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Стійка на руках

Складність: Lung

Перш ніж перейти до освоєння стійки на руках без опори, слід навчитися виконувати вправу біля стіни.

Важливим етапом тренування є подолання психологічного страху перед падінням при виході в стійку. Тому навіть спортсменам з хорошою фізичною підготовкою рекомендується спочатку робити вправу з опорою на стіну або користуватися допомогою партнера, який може підстрахувати в разі втрати рівноваги. Перед собою можна покласти гімнастичний мат, щоб в разі падіння вперед на спину він пом'якшив удар. Але руки в будь-якому випадку слід ставити тільки на тверду поверхню.


How to do freestanding handstand:


every person is going to be different and, depending on your background, you may be spending more or less time on each progression before moving on. The important thing is to keep working on the level you are at until you feel very comfortable

Wall Walk Up

- Place your hands on the ground so that you can get both feet up on the wall.

- Walk your hands in until they are just a couple inches away from the wall.

- Lock your knees out straight and flex your ankles to 90 degrees so that your toes or balls of your feet are touching the wall.

- Tuck your chin to look at the wall, and maintain the good hollow body position that you have been practicing.

- Once you’ve progressed to 8 sets of 30 second holds, use the same position, but now point your toes so that the top or your toes or instep is on the wall.

Kick Up on Wall

- Now you will turn the other direction placing your hands close to the wall, with your fingers facing the wall.

- Pressing into the ground, kick one leg up towards the wall, letting your other leg follow.

- This will take some practice

- don't be frustrated if you don't get the kick up right away! Just be patient and keep practicing, and you'll get it!

- Once you're up on the wall, maintain the same hollow body positioning as before, focusing on being as tight as possible throughout your body.

- Push your hands firmly into the ground, extend the shoulders, and make sure all the other body positioning cues are in place.

- Your goal here is 8 sets of 30 seconds for at least three sessions before progressing.

Float from the Wall

- This is a continuation from the last progression but it's an important step before moving off the wall.

- Once you're comfortable with the kick-up against the wall, work on your body positioning and on pushing through your hands as strongly as possible.

- Rather than pulling your feet off the wall, let them float off the wall by pressing firmly into the ground and extending through the shoulders.

- When you're able to get 3 or 4 sets of 30-second floats off the wall, you're ready to move on to freestanding kick-ups.

Freestanding Kick-Up

- For the freestanding kick-up, don't overkick

- err on the side of underkicking at first

- Work on kicking one leg up. Don't even worry about the other leg.

- Eventually you'll be able to kick the leading leg higher, and you'll find your bottom leg will follow.

- Practice bringing the feet together to meet each other.

- Once you can get some balance work on the same positioning you've been working on all along.

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