Tip:
Highlight text to annotate it
X
Hi Guys, welcome to New Kung Fu. Today i'll show you another acrobatic tutorial: the handstand.
It's a very important move, as it's a foundation for many other moves:
the cartwheel, the front-handspring, the back-handspring all have a handstand into them.
To be able to do it you need good control over your body, some static strength in
your arms, some pushing stretgth in your legs and the ability to keep thight all of the main bodyparts.
It's a 180 degrees rotation where you reach a straight and aligned upside down position.
Start from standing, take a step forward, keep your arms up and aligned with the rest of your body.
As you move forward, your upper body lowers down, while staying aligned with the rear leg, so that you can lunge.
Plant your hands on the ground a little distant from the feet so that you don't compromise the body alignment.
Push your shoulders forward, but not so much that you collapse on your arms.
Once your hands reach the ground, push UP with your shoulders to get as straight as possible.
Lift and push with the legs. Keep your front leg bent while lifting your rear leg.
Bring them togeher when the lifting leg has reached the vertical position,
when you are all aligned with your head between your shoulders.
As far as advanced variations go, you usually start with the normal handstand, then you learn handstand and forward roll,
then the setting handstand, mainly used in gymnastics, and finally the pin handstand, where you rotate 180, 360 degrees or more.
The prerequisites you'll need are the headstand, shown in the above tutorial.
Click on it and learn that first, as it will be useful for the whole body alignment and the pushing motion with the hands and legs.
The advanced variations I mentioned are used mostly in gymnastics. In the following tutorials I'll show you some others,
like the handstand to bridge, the roll to handstand, the roll to straddle-handstand,
the walking handstand, the jumping handstand, the back-bridge into handstand... many others.
For preparation, you can do some general arm exercises, like walking on 4, walking on 3 (2 arms and 1 leg), walking on 2 (arms only).
To get the body used to the 180 degrees rotation there are some exercises of
increasing difficulty that will gradually lead you to the complete handstand.
In this 1st exercise don't go vertical, but squared, with straight arms and legs, at about 90 degrees.
Don't arch your back during the exercise, keep pushing with the shoulders, keep the
hands firmly on the floor with open fingers and stay like this as long as you can.
In this exercise, you'll put some more weight on your arms.
Keep your body straight and don't arch your back. Always use a wall or some wall bars.
This other is to gain more balance, it can be done alone or in pairs.
If done in pairs, when spotting keep one hand on the lower back and the other on the knees.
When executing, keep your muscles thight and put the weight of your shoulders further than the hands.
The points of your feet shuould look upwards.
As a last exercise, try the complete handstand. Try to keep your muscles as thight as possible,
then let yourself fall on a mattress while keeping the correct position.
Those were the leading exercises for the handstand.
Always remember to keep your body straight, never arch your back, keep
Hope you liked this video. See you in the next tutorial. Bye!
your shoulders thight and look at your hands, or just slightly above. Forming a triangle like the headstand.