字幕表 動画を再生する 英語字幕をプリント 1. Hey I am Ryan from gold-medal bodies. 2. Today I'm going to show you how to do the handstand. 3. Now when Anthony asked me to do this tutorial. 4. I was excited. 5. The reason why is because I spent a good deal of my time on my hands. 6. Whether I spend time in a handstand or doing some other hand balancing tricks. 7. Now, this tutorial isn't just about how to do the handstand but improving your handstand once you get it. 8. In the end I will show you advanced moves that you can start working on. 9. But no matter what, we all have to focus on our form. 10. That is something that I want you all to be careful with and really focus on developing when working on the handstand. 11. We are going to start off and I'm going to show you basically from A-Z exactly what you need to do in order to do a handstand. 12. This is how I train all my people and I'm sure if you follow these steps you will be able to get it. 13. Now at the end of the video I'm going to talk about sets and reps. 14. That is, how long you need to hold the form in order to be successful with the handstand. 15. First, we are going to begin with the wrist prep. 16. But but before our wrist prep we need to go ahead and splare our fingers by placing them on the ground about shoulder width apart. 17. Making sure our elbow pits are facing forward. 18. From there we're going to rock our body back and forth. 19. Making sure that we hold forward position for couple of seconds before moving back. 20. Now, in the beginning this might be kind of uncomfortable. 21. But the more that you can work on this the better you hand stand is going to be because it is going to allow you to get your wrists flexible enough to be able to hold the handstand longer. 22. Next we turn our fingertips back so that they are facing towards our knees. 23. Same thing here we want to hold that back position this time. 24. Make sure that your palms don't move off the floor when you're doing this movement. 25. Last but not least where going to turn our wrist over so that our fingers are facing towards our knees but we are on the back of our hands. 26. This going to be quite uncomfortable if you can't do this very well make sure to bring your hands closer to your needs, keep those home straight. 27. This is going to be quite uncomfortable. 28. If you can't do this very well make sure to bring your hands closer to your knees. 29. Keep those arms straight. 30. Now having strong and flexible wrist, is not just for handstands this can help you with no matter what you are doing. 31. Even computer work if you do that a lot throughout the day. 32. So that's why you can perform this warm-up every single day not just on the days that show work on your handstand. 33. The next thing that we are going to look at is the hollow body position. 34. This is what you must form in order to master the handstand. 35. This is extremely important. 36. It is something that you will work on and come back to later. 37. Even once you get the handstand. 38. Make sure that you understand the hollow body position and you move gradually through each progression before going to the full extension position. 39. For the hollow body position we start by bringing our chin to our chest. 40. You're going to roll your shoulders down. 41. This isn't a crutch like I'm doing right there. 42. Make sure to keep the shoulders down and arms extended. 43. Bring your feet off of the ground with your knees at a 90° angle. 44. From here you want to hold, making sure your lower back is on the ground. 45. Don't let your stomach come up. 46. Your hand should not be able to fit between the floor and your lower back. 47. Make sure you are squeezing down and pushing into the floor. 48. Once completed straighten your legs while keeping your lower back on the ground extend your legs as far as you can. 49. If you can't do this in the beginning this means that you need to go back to the previous version that your performed. 50. Ultimately we're trying to extend our body to the full extension. 51. Again making sure to keep a lower back married to the ground. 52. Now it would be nice to have the full extension in the hollow body position before starting work on our actual hand stands. 53. But I know that you're itching to get to the wall and start your handstand work. 54. While you're working on the hollow body position you can still go ahead and start using the wall technique given that your stomach against is the wall. 55. In the beginning if you have trouble getting up into the position. 56. That means you need to work longer on strengthening your shoulders. 57. I would suggest in the beginning, rather than going to the full extension on the wall just practice walking your feet up the wall and walking your feet down the wall, while trying to lock your arms out. 58. Let's go ahead and take a look now at the wall facing in the position that we need for our handstand. 59. We will begin our wall work by walking up and down the wall. 60. This can be tricky in the beginning make sure you lock your arms and go slow with this. 61. Once your against the wall, then your ankles so that your toes are against the wall. 62. Make sure that your body is not flat against the wall or that you're sticking your head out like I'm doing right there. 63. We want to keep this hollow body position. 64. Look at the wall in the beginning. 65. Once you've properly held the position for a period of time, slowly walk your hands away from the wall and slide your feet down. 66. All right once you get that position is time to face out but still use the wall. 67. This is great because we can spot working on that entry into the handstand. 68. What I mean by that is... kicking up into the handstand. 69. So when we are facing the wall we are walking up the wall 70. This time it's great because we can also practice getting the proper momentum necessary to kick up and to the handstand. 71. So let's take a look at the wall handstand facing out. 72. Facing out while using the wall is great because it allows us start work on kicking up into the handstand. 73. This will be necessary for the freestanding handstand. 74. In the beginning you can practice kicking up to the wall. 75. Once you get there straight in your body, making sure that you perform a hollow body hold. 76. Once this becomes comfortable you want to work on pulling our feet away from the wall. 77. This is going to take some practice and you might come down. 78. That's fine it will give you an opportunity to work on that kick up and back into the handstand. 79. Once you get comfortable with this position really focus on pulling your feet away from the wall. 80. Once you can hold this position it's safe to move on to the freestanding handstand. 81. The L stand is really great. 82. It helps sure up weaknesses that we might have in our shoulders. 83. It also will sure up our form. 84. The L. stand is surprisingly difficult. 85. That is why I listed it after the wall walk exercise. 86. Get the hollow body and the L. stand and you were really see big improvements to your handstand work. 87. The L. stand is really great because it would help us open up our shoulders. 88. And this to really help improve our freestanding handstand. 89. We walk off beat up the wall and take us into a 90° position. 90. If your hands are too close to the wall that is cool you can then walked out a little bit. 91. Focus on looking at the wall and drive your rear up into the air. 92. Create a nice line with your body. 93. Make sure to push down and away from the floor. 94. The next thing that we need to work on is the freestanding handstands. 95. As long as you put plenty of practice using the wall facing out and trying to kick your feet off of the wall then hold it. 96. You should be good to go for the freestanding handstand. 97. Just be careful, sometimes when you get into the handstand and think that you're going to fall, turn your body out of it. 98. This is like doing a cart-wheel motion to escape the fall. 99. Be careful have fun and now let's take a look at the freestanding handstand. 100. Once you worked through all of the previous progressions it is time to do the freestanding handstand. 101. There are a lot of different ways that you can get into this. 102. I prefer the straddle stand when I begin but you might just want to stick with the wall walk in the beginning. 103. When you are in the handstand focus on pushing down and away from the ground. 104. Hold that hollow body position. 105. All right we have covered a lot in this video so far but how can we use everything that I showed you. 106. This is how you going to do. 107. Each phase of the handstand that you're going to work on: 108. for example the hollow body hold. 109. The next phase is the wall facing in. 110. after that the wall facing out. 111. We're going to start all by working on 5 to 10 seconds for each hold. 112. In a case of a hollow body hold. 113. Well for this case you can probably do a longer period of time because it is on the ground. 114. So you get into a hollow body position whether it's with your feet at 90°, your legs bent at 90° or maybe you are at the point where you can do the full extension. 115. Hold that for 5 to 10 seconds you want to work up to six sets doing each form. 116. Once you master it, you add 5 seconds to each set. 117. We are working up to the point where we can do one set for one minute. 118. Once we can hold it for one minute that is a good. 119. Its a general way of letting us know that we are ready to move on to the next phase. 120. Once you get the freestanding handstand, its time to go into some more advanced movements. 121. I'm just going to show you a few clips of some more advanced movements that I like to do. 122. Really it is limitless. 123. There are many things that you can do once you get the handstand mastered. 124. I like to think of the handstand as a bridge to finding an even better and of course more technical movements. 125. Have fun with this. 126. That is something big with us here.