Tip 1: How to learn how to make a headstand

Sport and Fitness

Tip 1: How to learn how to make a headstand

In the ancient texts it is said that thehead has a huge healing effect on the body. It allows to improve blood circulation of the brain and internal organs, improving their function and preventing various pathological conditions. How can you learn how to do a headstand yourself?

One of the main asanas of yoga, a benefit for the bodyfrom which it is difficult to overestimate - it's a stance on the head. Of course, an unprepared person seems to be something beyond the reach of what he can not reproduce. However, you can learn to stand on your head - it's enough just to follow certain instructions.

Preparing for a headstand

The very first thing you need to learn beforeas you will perform a stand on your head - it's easy to be in an inverted position. When a person first sees the surrounding space inverted 180 degrees, he may panic, which is unacceptable when performing such a serious exercise as a stand on his head. Therefore, in the beginning, the student masteres the training poses. Lay the yoga mat in 4 layers and put it close to the wall. Go down on all fours near him, stretch forward, grasp your elbows with your fingers and put them on the rug a short distance from the wall. Without changing the position of the elbows with respect to each other, join hands in the lock and close to the crossed fingers, lower your head to the crown. Your neck should fit snugly against the hands. If possible, straighten your knees and come closer to the wall so that your back touches it all along the length. The main task of the student is to push your elbows from the floor so that the weight does not fall on the neck in any way. The weight should be evenly distributed between each of the elbows and the lock from the palms, which you repel from the rug. Trapezius muscles thus point upwards, towards the pelvis, so that the neck is not clamped.

How to master the headstand

Once you are sufficiently accustomed toto see the world turned upside down and understand how to work with arms and shoulders in upturned poses, you can try to execute the full version of the rack on your head. To do this, go into the preparatory pose and walk with your feet even closer to the wall. Sway one foot towards the wall, and when it goes up, the second will follow it by inertia. Press the heels against the wall and keep pushing your hands against the floor, freeing the neck. When you master the rack on your head, you can bring it to 3.5 or even 10 minutes - as long as you can stay in an upside-down position without feeling uncomfortable. Gradually try to make a stand on the head not only near the wall, but also in the middle of the room. This pose, like no other, heals and rejuvenates the body.

Tip 2: How to learn how to do a handstand

The possibilities of the human body are unlimited - andthat's why many people admire the talents of other people who are able to perform different tricks and skillfully own their own body while in excellent physical shape. One of the simple and effective stunts is the stand for hands, and you can easily master it if you train properly.

Instructions

In order for the rack to be correct, you must coordinate it with the whole body, which during the rack should be stretched in a straight line.

Foot legs during training keepstretched, and keep fingers together. Extruded feet will help you maintain balance and maintain a vertical position. Keep your legs on the same line with the body - do not dilute them in the sides and do not break the overall balance.

Learn to control the body by keeping your feet together. By doing rack, slightly strain the muscles of the press to achieve the best position of the trunk during the exercise. Also, you can slightly bend your back against your legs and head.

Watch during execution of a rack for correct position of a head - the deflection of a backbone depends on it. Keep your head between your hands and try not to look at the ground, but in front of you.

It is also important to achieve the correct position of the hands and fingers, due to which you hold rack, leaning on the ground. Fingers spread a little to the sides to ensure stability of the rack. Begin to train rack next to the wall - put your feet to the width of your shoulders, and place your hands on the floor half a meter from the wall.

Push one foot with force from the ground tothrow your legs up against the wall. Keep your body straight, and your feet rest on the wall. Keep your legs together and pull your feet up. Train to do rack At the wall until your body remembers, with what force you need to throw your legs up to get a stable position on the hands.

After a while, start moving your legsfrom the wall, trying not to lose balance in the air. Learn to balance in space, and eventually the wall will no longer be necessary for the successful execution of the rack on hands.

The pressure of the body must be directed to the upperpart of the palm and the lower part of the fingers - this will allow the correct distribution of the weight. If you suddenly feel that you lose balance and fall, transfer weight to your fingers and try to return with their help the balance.

When you get a little workout experience, start exercising without a wall. Try to walk on handsto feel the balance of your body in space and the basic point of equilibrium that will not allow you to fall.

Tip 3: How to stand on your head

Stand on the head, like any inverted poses,favorably affects the whole body. It has a rejuvenating effect, strengthens the neck and hands, and can also lower the pressure. This position should be developed gradually, guided by some recommendations for implementation.

In classical yoga, asana means body posture, which should be performed with stability and without tension.

Sirshasana, or "royal posture," ascalled the headstand among the yogis, is one of the most powerful asanas in yoga practice. This pose is in the list of difficult to implement, therefore requires some preparation and compliance with the rules of implementation. There are also some contraindications to the headstand.

Do not rush

In most cases, an attempt to master thisthe situation does not give results and the main reason for this is rush. Trying to stand up by jerks on the head, it is impossible to understand the mechanism of this asana. It should be gradually mastered. It is better to start at the wall. It is necessary to sit on your knees and put your hands in front of you on the floor. The position of the hands should resemble an isosceles triangle, one palm resting on the other.

This position of hands is the foundation in sirshasana. It helps to fix the head and thus prevent the occurrence of injuries.

Putting his head on the floor so that his handsfixed it, try to straighten your knees and move your body weight upside down. To do this, you need to push your legs closer to your head. This is the first time for your neck will be enough. Devote a few lessons to the first step. When you feel confident, taking the first position, you can go further. The next step is to learn to tear off the legs from the surface. To do this, it is necessary to completely transfer the weight of the body upside down - then it will be easy to raise your legs without jerking. Once on your head, do not immediately straighten your legs - try to find a balance with your legs bent at the knees, and feel this position. Having mastered the second step, you can go to the stand on the head with straight legs. And when there is an inner willingness, start performing sirshasana without a wall. You can make a stand on your head every day for up to 10 minutes. After the exit, putting your feet on the floor, be sure to perform a light head massage: the movements should be directed from the sides to the center. In advance, collect hair, so that while you are in the asana they do not interfere with you. If you are doing without an instructor, shoot a video on the headstand to determine how well you are doing it. The sirsasana's use is that it lowers the pressure. If you need to normalize after an asana, you can make a bridge as a counter-pose.

Contraindications

Like any inverted poses, sirshasana does notit is recommended to be performed by women during critical days. Also, the headstand is contraindicated for people with cardiovascular diseases and problems with the spine in the cervical region.

Tip 4: How to learn how to make a stand on one hand

The stand on one hand is complicatedan acrobatic stunt. To learn it you need long and persistent training. In general, success depends on the skill of correctly transferring the weight of the shell from two hands to one.

Initially, you need to develop a muscle complex. Training requires a different amount of time, depending on the individual qualities of the trainee. On average, from 1.5 to 3 years, if the classes start from scratch.

Basic training exercise

It is necessary to try to stand on your hands, leaning with your feetabout the wall. The biggest difficulty is the need to stand in the focus on the plane of the wall. At first, the help of another person will be required, for podstrahvovki.Na development of the musculature for self-focusing on the wall requires from 2 weeks to a month, subject to daily practice. If there is nobody to ask for a security, you need to do an exercise "bridge". This pose develops the fundamental muscles that you need for a rack on one hand. In the process of training, you should try not to lean your head against the wall, watch for breathing, it should be smooth and free. After the legs are on the floor, the head can not be raised sharply. You gently massage your forehead with your hand and gently lift.

How to remove your feet from the wall?

When you get free to stand on your hands aboutwalls for 45 seconds, you can proceed to the next exercise. You must slowly move your legs away from the wall. If you manage to hold on to your hands for up to 8 seconds, you should move away from the wall and engage in the center of the room. You must put your hands on the floor and raise your legs, as in the previous exercise. It should be borne in mind that the walls are no longer there, and do not make too sharp a swing with their feet. The stronger the repulsion from the floor, the faster the attraction force will be felt. Therefore, the legs need to be lifted neatly and very gently. Trying to linger in the rack on two hands. When it will work out well, practice the exercise with legs in the string. Sometimes the rack with straight legs is obtained only with a strong deflection in the waist. To make the body smooth, you should initially learn how to make a rack in a string, without hitting your legs behind your back. When it is possible to get stronger in this position, you can reduce your legs a little, then there will be no deflection in the back. You need to learn to stand on your hands for up to 45 seconds.

Development of balancing skill

It is necessary to train a special position in whichimprove the conditions of development necessary for balancing the muscles. Muscular complexes develop only in such conditions, in which the person has placed himself. If one wants to stand on one hand, and never did before, it is necessary to advance to the goal without jerks. Spread the legs into the twine, carefully transfer the weight of the body to one hand. You need to learn how to hold in the rack when the second hand is placed on the fingers. When you can survive for 20-30 seconds, you can train to do the last exercise.

Balancing fingers

One by one, lift the fingers of the releasedHands, starting with the little finger. At the same time, keep the balance, do not rush. This exercise is best done slowly, but correctly. Over time, keeping balance, you can help yourself only with the middle and index fingers of the second hand. Then use only one finger, then carefully remove it. When you can safely execute the element for 15 seconds, you have to reduce your legs. As a result, you can learn how to stand in a rack on one hand with standing position.

Tip 5: How to learn how to do tricks on a skateboard

Beginner on a skateboard for one season canlearn how to do about ten new tricks. The main thing is to have patience and not be afraid of falls. You can skate everywhere: ramp, sidewalk, road. In this you are not limited.

How to learn to do tricks on a skateboard

Instructions

Wear protection, especially pay attentionto the head, because in front of you waiting for a lot of falls. Learn the basic trick, which is called "kickflip". This element builds all the technique of riding on the board. To begin with, accelerate well by adopting a standard rack: put your feet on the width of the shoulders, the foot of the leading leg is located closer to the edge, so it will be much easier to perform the "twist" of the board.

Click "OK". This is a sharp movement, push, impact, which is performed by the foot of the jogging leg. Pressing is performed on the tail of the skateboard. After that, try to push off the surface of the earth along with the board. It turns a kind of jump on one leg. Push only with the jogging leg, and pull the leader.

Extraction implies a movement in whichThe inside leg of the leading leg is bent upward and forward. Thus, the board rises in the air. Hang for a split second and squeeze your knees to your chest. The board should rotate upside down at this time.

Keep track of when the skateboard will finishits rotation. At this time, straighten your legs and try to catch the board with your feet. As soon as you succeed, continue moving, merging with the board. Gently and gently land on the asphalt, before slightly bending your legs.

Element "Ollie" - this is the basis of riding on the board,very effective trick. Many movements on the skateboard start with overclocking. Dial speed and click and draw. "Ollie" - this is the very moment of the flight. And the higher it is, the better you own this element. Learn to feel the board in flight, and with it smoothly land. Remember that all the elements and tricks are given not immediately, but by prolonged training, falls and ups. Have patience, and soon all passers-by will admire you.

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Tip 6: How to learn to spin on your head

One of the elements of breakdancing is torsion on Head. It gives the dance of entertainment and amazes with its technique. Dancers are sure: in order to learn how to rotate on Head, you need to be able to stand on it. But this is not all that is required to learn how to dance like that.

You will need

special protective cap

Instructions

To begin, work out the rack for Head. Perform training better on the rug, so thatit was painful. As soon as you take the stand, watch your legs. For greater stability, it is not necessary to keep them straight up. It will be better if they are slightly tilted to the bottom. You need to stand as long as you can stand it. If you stand on Head without support does not work, then to start learning you can train, leaning on the wall.

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To start training headspin (from the English head - the head, spin - rotation) is possible only when you have mastered the ability to stand on Head. If you feel confident, then proceedthe study of slow rotations. First, it is necessary to turn on a small angle of rotation, the so-called small quarter turns. The legs should look to the sides, so that one leg is on the same level with the other. Because that's the only way to keep balance. You can control the position of your legs with your hands.

After working off the quarter you can startthe study of half rotations. All that was done on the four corners, you need to do and here only with the fact that the area of rotation is greater. Hands now repelled should be stronger. And when you feel that you have become an ace in quadruple and half rotations, you can move on to full speed. After each turn, you need to put your hands on the floor, push off them and continue everything again.

To mastered full turnover further in technologyYou need to study glides (from English glide - slip). Glide is performed as follows. Speed is accumulated with the help of full revolutions, pushing with their hands and waving their feet, periodically spreading them to the sides. When you unwind after a few turns, remove your hands and make a slide. With the help of such movements, it is possible to turn several turns without using the hands.

After all the movements have been worked out, you can proceed with the dance proper. The most important thing is that you can combine movements as your heart desires. There are no strict limitations on this matter.

Tip 7: How to learn to do flips at home

The somersault is an effective trick, which is a leap with a somersault in the air. To learn how to do it at home, you need good physical preparation and compliance with safety rules.

Instructions

Before you start studying the somersault, it is important to strengthen the muscles of the body. Otherwise, at the first attempt to do the trick, you can get a serious injury.

Include in the preliminary training exercises with dumbbells. Do sit-ups, lunges, flies legs. To strengthen the muscle tone will be useful cycling, swimming.

Train the vestibular apparatus. To do this, master the rack, and then walk on your hands. Go to the somersault trainings when the muscles become strong enough. Get a sports mat, it will help to avoid injuries.

Algorithm of movements begin to learn on the mat. In fact, somersault is the same somersault, but only in the air. It is too early to jump, first the body must remember the mechanism of the exercise.

To correctly make a somersault forward on the mat,put your feet together, bend them in your lap, squat slightly. Pull your arms forward and bend your head. Transfer the weight to the back and shoulders, smoothly, without jerking, do a somersault.

Daily perform somersaults on the mat, this will strengthenvestibular apparatus and will allow you to remember the sequence of movements. During the exercise, you may experience dizziness, discomfort in the spine. Do not quit exercise, in the future the body adapts, and discomfort will pass.

After the somersault is perfect, go to the somersault study. It will take several mats to be put on top of each other. This will make the landing safer.

Before you start doing somersaults at home, perform muscle stretching. Such exercises are the prevention of injuries.

The starting position is sitting, legs stretched out. Pull your feet to yourself, hold for 3-5 seconds, relax. Repeat 3-5 times.

Dilute your legs as wide as possible. Pull your feet to yourself, relax. Perform 2-3 times.

Perform slow rotation with the head counter-clockwise and backward. Repeat for a minute.

Pull the right hand forward, straighten the palm. Take the left hand fingers of the right hand and stretch them towards the body. Hold for 3-5 seconds, then relax. Repeat the same exercise with the other hand.

Straighten your arms in front of you, rotate your hands left and right. The total stretching time is 3-5 minutes.

Try to do a somersault. A little run around, making 4-5 steps. Pull your legs apart, at the same time make your hands swing upward.

Feed the body up. In the air, group for a somersault, for this, pull your knees towards you and grab them with your hands.

Make a somersault ahead, but only in the air. Try to land on the half-bent legs, this will prevent injuries to the joints. Get up straight, straighten your back.

It is impossible to make a high-quality salvo from the first time. Regular training will allow you to correctly shift the center of gravity and group.

Having mastered the somersault forward, try to learn how to do this exercise back. It is also called backflip. Before learning it is necessary to practice the somersault back.

Sit on your heels with your back to mat. Tilt your head forward. Press your knees against your chest.

Put your hands in front of you. Vigorously push them away and smoothly roll onto your back.

Move your hands to your head. Lean on your fingers to reduce the burden on the head, neck. You can not unbend your back, legs.

Roll over your head. Bend your knees. Accept the position of "emphasis squatting".

Train jumps without takeoff. Sharply wave your hands and jump from the spot, pushing away with both feet. You can perform jumping through objects.

As a warm-up before the somersault back, do a few jumps up from the squat. Straighten the body completely.

Perform jumping upward, grouping in the air. To do this, press the knees to the stomach.

After warming up, try to do a flip back. Take the following position: stand up straight, bend your legs slightly, lean forward slightly. Put your hands down.

Jump up, pushing with both feet as hard as possible. Be sure to help yourself with your hands, making a sharp waving up.

At the maximum point of the jump, throw your head back and leave it in this position until the end of the exercise. If this is not done, the balance will be disturbed.

Turn with your thighs, they, and not the shoulders, allow you to do a flip. Group and start to curl back.

At the highest point of the somersault, bend your legsunder itself. When the chest is parallel to the ceiling, press the knees to the chest, but not to the chin. Otherwise, the speed of the jump will drop, and a flip will not work.

Put your hands to your feet, grab your knees orhamstrings. During the grouping, the body can be tilted to the side. Most likely, this is the reaction of the body to fear. Overcome it will help regular, hard workouts.

Approaching the floor, begin to straighten, for this extend the waist, legs. Land on the half-bent legs, on the entire foot. Hands should be parallel to the floor.

Do not close your eyes during the exercise, butlook straight ahead. This will allow you to control the position of the body and not lose its spatial orientation. If you look back before time, the body's slope will change, the rotation speed will slow down, which will negatively affect the quality of the stunt's performance.

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