How to teach yourself to stand upside down at home

How to teach yourself handstand at home

Many amateur dancers who practice dance and yoga think that handstand is a way to improve and monitor their level, and that this action is very challenging. In fact, handstand is very skillful and laborious, especially for self-learners, they must be fully prepared and have enough strength training, otherwise they will be easily injured.

1, standing handstand

Stand in the mountain style, with arms extended upward, palms up, palms up, ribs relaxed, shoulder blades retracted and upper arms tightened. Keep breathing eight times.

2, open shoulder exercises

Exhale, bend the elbow, touch the scapula (right hand touches the right scapula, left hand touches the left scapula), the elbow is upright, feel the elbow lift from the base of the rib, keep the knee upright, and keep breathing for 8 times.

Step 3 stand up and bend forward

Clamp your legs, balance the strength inside and outside the heel, tuck in your abdomen, lengthen the nape of your neck, keep your chest close to your thighs, and hold your heel with your hands. Keep breathing eight times.

4. Down dog style

Straighten your legs, keep your hands shoulder width apart, tighten your abdomen, feel the stretching of your thighs, straighten your arms, press your shoulders down, and keep breathing for 8 times.

5. Plate type

This action mainly exercises the shoulder strength and abdominal muscles, the arm is vertical to the ground, the strength inside and outside the leg is balanced, and the abdomen is lifted. Keep breathing eight times.

6. Cats breathe

Legs are shoulder-width apart, thighs are perpendicular to the ground, inhale and lift your ischium, hold your chest out, exhale, bow your head, hunch your back, and tuck in your abdomen. Keep breathing eight times.

7.dolphin style

This action is similar to the downward dog pose, with elbows on the ground. If you are in trouble, lift your heels and straighten your legs. Cross your hands and fingers and push your forearms hard. Keep breathing eight times.

8. Dolphin Push-ups

Inhale and move your body down, press your chin down on your hands, exhale and push your back up, and repeat the action for 8 times.

9. Get ready for action

Put your forearm on the ground, push your shoulders, lift your heel with your left foot, straighten your right leg up, and point your toes at the ceiling. Keep breathing for 5 times, replace the left and right legs in the opposite direction, repeat the action and keep breathing for 5 times.

10, peacock dance

On the basis of 9, lift your legs, tap the wall with your toes and tighten your abdomen. At the beginning, we should pay attention to being protected by others to avoid injury due to lack of strength.

Extended content:

Inverted head will improve blood circulation. Under the influence of gravity, normal people will feel dizzy due to different blood supply deficiencies in their old age. After handstand, blood can be easily supplied to the brain, so handstand will relieve the symptoms of insufficient blood supply to the brain. After handstand, the upper limb bears the whole body weight, so it consumes a lot of heat. For people who don't have time to lose weight, this is a good exercise, which occupies a minimum area and is suitable for people who don't want to go out. For those who operate in front of the computer for a long time, or those who often play mobile phones, there will be symptoms of dizziness. After handstand, the blood supply to the eyes will double, which will have a certain effect on relieving the above symptoms, and will also alleviate the discomfort caused by bowing for a long time. However, handstand is a sport after all, and it should be carried out according to one's physical strength.