The ability to rise on hands depends on several factors. The main of them – force of hands, muscles of the back, the prelum abdominale and sense of equilibrium. Pay attention to development of necessary qualities, and you will be able not only to get up on hands, but also to go to them.
Instruction
1. Push-ups in the lying support, push-ups in the emphasis on bars, pullings up and dumbbell exercises will help to increase force of hands. For strengthening of muscles of the back carry out simultaneous raising of hands and legs up in the ventral decubitus. Hands at the same time are extended forward, socks are delayed. It is necessary to fall to the home position smoothly, slowly. It is possible to pump over the press by means of raising of the trunk from the back-lying position, the hand behind the head. The second exercises – simultaneous or alternate leg raises to the right angle up and smooth lowering down, hands along the trunk. Deduction of the trunk in the lying support will develop the static muscular strength of the back and the prelum abdominale and will strengthen at the same time muscles of hands. Receive the lying support, tuck the stomach in, straighten the back, you look directly before yourself. Hold the lying support of 30 seconds and above. Execute three approaches on each exercise.
2. Will help to develop sense of equilibrium and to prepare itself for rising on hands exercises, similar in structure: the stance on shovels, the headstand. The stance on shovels is carried out without support of the trunk by hands: lay down on the back, hands along the trunk palms down. Raise legs and the trunk perpendicular to the floor up. Reach socks for the ceiling. The headstand is carried out with the emphasis hands in the floor. Under the head it is better to put the small pillow or to carry out the stance on the gym mat. To catch balance, make the stance at first with the bent legs and gradually straighten them.
3. Learn to stand surely on hands at the wall, and then you pass to free rising to hands. Carry out the exit in the stance from the swing: extend hands up, step one leg forward, be bent in the waist and put hands on the floor, at the same time carrying out swing up, behind standing the leg. Lean stupnyam against the wall, don't bend elbows. Carry out the handstand without support at first on gym mats in the spacious room. Try to perform exercise with the safeguarding of the experienced instructor or workmate. The safeguarding is carried out sideways. After sufficient strengthening of muscles and development of sense of equilibrium you will be able to get up on hands without safeguarding.