Handstand, Kick-up to L-Handstand скачать в хорошем качестве

Handstand, Kick-up to L-Handstand

The kick-up to L-handstand is a useful drill for teaching handstand kick-ups. By kicking into the L-Handstand, we have a greater circumference of balance, making it much easier to hold the l-handstand than a straight handstand. When kicking up to straight handstand, we can use this same drill to establish balance before joining the feet. First, we must learn to master the kick-up to L-Handstand. Just like any skill, kick-ups require a lot of practice. Try to be patient and use this drill mindfully to increase your chances of success. Practice does not make perfect, mindful practice makes perfect. Place the hands on the floor with the index fingers pointing forward. Externally rotate the shoulders by twisting the hands into the floor towards the pinky fingers. The eye of the elbows pits should be facing forward as this will help to lock the elbows. Do not allow the elbows to flare outwards or bend. Actively push into the floor by protracting the shoulders and rounding the upper back, aim to pull the belly button in towards the tailbone to help pull the ribcage down. We want to keep the elbows locked while having nice strong, active shoulders to support the handstand. In the beginning, it's best to focus the vision on the floor between the hands. Find a point on the floor between the hands and look through the eyebrows to find a focal point to help establish balance. Lean the shoulders forward so they are slightly past the wrists and the weight is in the middle of the hands. When we kick-up to handstand, the aim is to stack the joint in a nice vertical line. The elbows must be stacked above the wrists The shoulders must be stacked above the elbows The ribcage must be stacked above the shoulders The hips must be stacked above the ribcage The knees are stacked above the hips And the ankles are stacked above the knees Finally the toes are pointed. In the L-Handstand, only one leg will be stacked in alignment as the other leg is used to create the L-shape and increase the circumference of balance. Kick-ups are a game of power, if we kick too hard, we will cartwheel out of the handstand, and if we kick to soft, we won’t generate enough power to stack the hips above the shoulders. We must be mindful of the power and build an awareness of the optimal kicking power. The leading kick-up leg MUST be straight from the get-go. Contract the quad, pull the knee cap up and point the toes to help set a nice straight leg. The leg remains straight as it swings up and over the hips The kicking leg will be bent, and we must use the power in this leg to push the hips up and forward over the shoulders. As we kick into the L-handstand, the aim is to straighten the kicking leg as soon as possible. Again, think about contracting the quad, pull the knee cap up and point the toes to help set a nice straight leg. Many people find it easier to catch the kick-up to handstand if they exhale as the kicking leg lever the floor. We often forget to breathe in the handstand and remembering to breath is helpful. During the kick-up, we are aiming to establish a nice hollow body shape with a slightly flexed spine. We do not want the lower back to arch, try to keep the ribcage pulled down and the shoulders actively pushing into the floor to avoid the banana handstand. Aim to perform the specified number of repetitions, holding the l-handstand if you can, but mainly focusing on the optimal power required to stack the hips above the shoulders. We would recommend taking videos from different angles so you can start to see what is working and what is not working. Self-coaching is one of the best tools for learning how to handstand as it allows you to build awareness and correct your own mistakes.