Stand on your elbows is much easier to perform than a handstand. It can be considered a preparatory exercise for more advanced. Especially important this exercise is for those who prefer a workout with their weight. It helps to feel the body, strengthen the muscles, making the figure slim.

Stand on the elbows trains your back, legs, developing posture and balance. At run time, the blood rushes to the upper body, which contributes to the improvement of health, strengthening the circulatory system. The legs are starting to relax after a long day.

The preparatory phase

Not everyone will be able to immediately stand in the rack on my elbows and stand at least a few seconds. To start, try to stand on my head leaning on hands. If this exercise is difficult, it is possible to lean legs against the wall to exercise your back. Making sure that the position of the legs should be straight, feet extended and come into contact with each other.

After headstand without the support of the wall will be given easily, you can try to become to the elbows. Here also the first few times it is possible to lean on the wall to feel which muscles are more involved and catch the feeling of where should be the fulcrum.

Related exercises

To do a handstand easier, you need to prepare your body for static loads. To do this, doing push UPS, pull-up, rock press. While such training is involved and the back. When you exercise, ensure the legs were straight, observe proper posture.

Helps pushup in the handstand. The feet rest against the wall to keep the rack and not fall. If you can do push-UPS at least seven times, it's powerful enough to stand on his elbows for a minute and more.

What to pay attention to the initial stages

In the first training sessions follow the placement of the feet. Toes are pointed, feet are connected. Some believe that it is more for aesthetics, but try to bend my knees and raise feet and realize that in this case, it is easier to keep the balance, but the back gets more stress. In elongated socks difficult to keep balance, but it gives greater effect for the development of the body.

You should also pay attention to the straightness of the legs. Straight leg – the key to even distribution of loads on the body. Moreover, if you start to bend legs, could lose balance. When stand on the elbows will give easily, you can try to spread his legs to the side, as if doing side splits.

The position of the torso is an important component of correct exercise performance. You should feel a slight load on the press. In the waist also present the load to maintain balance. That is why in the early stages it is important to pump up the abdominal muscles.

Stand on the elbows requires tension in the shoulder girdle. In addition, involved back, abs, legs, neck. Therefore, you should warm up before performing exercise. It is also important to execute it in a relaxed way, enjoying. These exercises are intended to relax the nervous system, to rest the lower limbs, to supply the brain with oxygen.