To increase the power of your arms will help push-UPS in push-up position, push-UPS focus on the bars, pull-UPS and exercises with dumbbells. To strengthen the back muscles perform simultaneous lifting of the hands and feet up in the prone position. My hands stretched forward, toes drawn back. To descend to its original position to smoothly, slowly. To pump the press with the help of the lifts the torso of the supine position, hands behind his head. The second exercise is simultaneous or alternating leg lifts to a right angle up and gently lowering down, hands at your sides. Hold body in push-up position will develop static strength of the muscles of the back and abdomen and strengthen both the muscles of the arms. Take the emphasis lying down, pull your stomach, straighten your back, look straight ahead. Hold the push-up position between 30 seconds and above. Perform three sets per exercise.
To develop a sense of balance and prepare yourself to get down on hands will help similar in structure exercise: stand on the blades, stand on your head. Stand on the blades is performed without the support of the torso hands: lie on your back, arms along the body palms down. Raise your legs and torso up perpendicular to the floor. The socks reach up to the ceiling. Headstand is performed with an emphasis hands on the floor. Under the head it is better to put a small pillow or run the rack on a gym Mat. To catch the balance, make a stand first, with legs bent and gradually straighten them.
Learn how to confidently stand on his hands against the wall, and then go to the free standing on hands. Output in the rack complete with Mach: pull hands up, step forward with one leg, bend at the waist and place hands on the floor while performing the swing up behind the standing leg. Lean your feet against the wall, elbows do not bend. Handstand without support perform first on the gymnastic mats in a spacious room. Try to do the activity with the insurance of an experienced instructor or partner. Insurance is carried out on the side. After sufficient strengthen the muscles and develop the sense of balance you will be able to stand on hands without insurance.