Muscular and beautiful hands are always attractive to others, but not everyone can achieve the desired results. Therefore, the current generation, fond of sports, could not disregard push-ups in a handstand. This exercise has always surprised young athletes and made them strive for greater heights. Fortunately, there are several options for training and doing push-ups of this kind, so that everyone can achieve this.
Head ups
Handstand push-ups are an exercise that is often used in acrobat training. Thanks to such exercises, there is a great opportunity not only to develop your own strength capabilities, but also to improve coordination, learn to maintain balance, and also maintain clarity of performance at the proper level when changing posture. Performing push-ups of this type will be possible both for acrobats and athletes who are fond of martial arts, gymnastics, dancing and so on. But, unfortunately, it’s not so easy to find a person who already knows how, or even just dares to try to do push-ups in a handstand. The muscles of such strong men develop quite quickly, so even the whole complex can be safely replaced with such exercises.
What muscles are involved
Everyone knows that when performing exercises of this type, the main load is shifted precisely to the hands, because in the position at an angle all body weight will fall on the upper body. The front and middle bundles of the deltoid muscles are most tensed. Then the load goes to the torso, and then to the hands.
In addition, it is also worth noting that in the presence of insufficiently strong shoulders, other muscles of the upper torso will be weak.
During push-ups in a handstand without support, biceps and triceps work well . Therefore, anyone who wants to build shoulders and strengthen their arms will be able to achieve good results.
Who needs to perform
Of course, almost everyone wants to become the owner of beautiful and strong shoulders. But it is worth noting that for some, such exercises are the basic movement, for example, as in street dancing. Therefore, these classes will help dancers to develop coordination, as well as strengthen strength training and learn new elements. Consequently, gymnasts, acrobats and so on may also be interested in push-ups in a handstand.
Exercise will be beneficial if a person needs to overcome not too much stagnation in the development of his own muscles. High load allows you to quickly get rid of unusual and unpleasant sensations, as well as achieve the desired results.
Quite often, this exercise is performed only with the aim of overcoming the very stagnation. After all, as already mentioned above, push-ups of this type give a big load and can replace a whole range of exercises.
What is dangerous exercise
First of all, in order not to suffer from the exercise, you should have a pretty good vestibular apparatus. Not every organism is able to withstand the load, because when executed, you will have to be in a position upside down for a long time and strain your hands. The force of gravity, acting constantly, can contribute to sending to the hospital with a fracture at the slightest awkward movement. Injuries to the cervical vertebrae and head are the most common, and if you get them, the desired result will not be achieved, at least in the near future.
To maintain their own health and achieve new heights, one should find for themselves a person who will become a support and support, when necessary.
Simplified Modification
Athletes who build muscle mass often perform modified handstand push-ups, the benefits of which will also be considerable. This option is simpler, since there is still support, but compared to standard push-ups, it is much more complicated. To do this, you need to throw your legs on a chair or any other height so that the support is only with your toes, and your hands rest on the floor. In this case, the brushes are placed slightly further than the shoulder line, which will help maintain balance.
Exercises of this type will help to prepare for performing push-ups in a handstand (against the wall or without it). They will prepare the muscles for more intense exercises at a sufficient level and quickly show the first results of training.
Advice
Before starting unusual push-ups, you should learn all the nuances in order to protect yourself from unnecessary injuries.
The simplest tips will help you avoid trouble and achieve perfect success:
- The first steps should be push-ups with a gradual increase in the angle of inclination (from 40 degrees).
- You should learn to control your own body. To do this, it is necessary to prepare individual muscles in advance, developing them using other exercises.
- Significantly facilitate the task can be a person standing nearby, who will support his legs during push-ups upside down.
Push up technique
Real athletes, who have given their favorite pastime many years of life, dream of doing the best stand-up push-ups, the technique of which can be of two types:
- Push-ups at an angle of 60-70 degrees for beginners. In this case, the pectoral muscles are most loaded, so the muscles are pumped much better than on special simulators. This option, of course, is not so complicated, but nevertheless, professionals classified it as super-efficient.
- Full handstand push-ups for professionals. Absolutely everyone can achieve this level, but this will require regular training and well-developed human qualities: willpower, perseverance, the ability to set oneself to achieve new heights. Vertical push-ups make it possible to train the deltoid muscles and work out the torso at an accelerated pace.
Phased execution
As already mentioned, push-ups in the handstand bring incredible benefits, but only if they are correctly performed. Bending down and unbending your arms is not so easy as it might seem at first glance. As you know, to strengthen the muscles and develop the deltoid muscles is not an easy task, therefore, you will have to work hard at a high level. These exercises are especially good for people who have a desire and a goal, but cannot use dumbbells or a barbell.
You should consider step-by-step instructions, according to which any beginner will quickly achieve the level of a professional:
- Perfect push ups from the floor. In order to stand up, you must first learn to perform about 40-50 standard push-ups with a straight back position. Only after reaching this peak can you move on to the next step. Otherwise, there is a chance of injury due to muscle weakness and unpreparedness.
- Reliance against the wall. At the second stage, professional trainers strongly recommend that you do push-ups while resting your feet against the wall. Such exercises will be much more difficult than the previous option, and, therefore, will give more effect. You can overcome this level in just a couple of weeks, that is, when bending and unbending your arms in this position will be easy, performing 20-30 times, then you can proceed further.
- Crossbar or bars. This stage may seem superfluous at first glance, but in reality it is not. Considering that in push-ups on the bars or pull-ups on the crossbar, more tension passes to the hands, then in vertical push-ups the acquired skills will certainly appear.
- Vertical bench press. After overcoming all the previous steps, you can try to stand on your hands and bend and straighten your arms at least once. Initially, it will be very difficult, but literally in 2-3 days you will be able to perform a full push-up, standing on your hands. It is done in the same way as an ordinary bench press - flexion and extension of the arms, but the body should be straight and tense at all times.