Adults Gymnastics - Introduction to handstands for beginners

Welcome to Video 5 of Adult Gymnastics! Today’s focus for the class will be Introduction to handstands for beginners. *Please read the safety slide BEFORE you attempt any of the exercises. Let’s go! Warm up • neck up, down shrugs • shoulder rolls then arm circles each direction • wrist rolls • reaching up, x10 Stretching: (important as your don’t want to get injured and will help with holding your handstand later) • Wrist extension • Finger stretches • Shoulder flexion or lazy cat Support strength: (this will get trained as we practice getting upside down but these exercises can be done to increase your confidence for supporting your body weight on your arms before committing to holding yourself upside down) 10 -15 sec as part of warm up to prep to handstands If you need to improve the flexibility for handstand practice these consistently 30 sec hold Beginners physical preparation for handstands • Front support hold x 30 sec (elevated feet option) x 20 sec • Front support shoulder touches (elevated feet option) KCP arms straight and shoulders pushing away x 10 to 20 • Support shrugs, e.g. between chairs 2 sets of 10 Core strength: (typical gymnastics handstand requires this however it is not the 1 and only way to hold a handstand. Having more body tension will make it easy to balance tho ) If these are difficult, practice these more before proceeding to the upside down exercises until confident holding body weight • Lying down handstand position practice, hands on wall x 30 sec • Standing upright leaning against wall in handstand position, looking at hands ~45 degree 15 sec x 2 15 sec x 2 15 sec x 2 Introduction to inversions - Getting used to being upside down Shifting weight onto hands • Kick to half handstand with elevated hands e.g. on a step (little kick getting used to shifting weight onto your hands) arms stay straight 5-10 Getting upside down • Tuck or pike handstand on bed/ couch • One leg up 10 sec x 2 Can be transitioned onto the wall when confident Declined handstand – walk your hands closer to the wall at you get more confident 10 sec x 2 Thanks for watching! SUBSCRIBE so you never miss out on any FREE content. Let us know what your thoughts in the comments below. And if you liked the class, tell your fiends! Facebook https://www.facebook.com/SydneyHillsG... Instagram https://www.instagram.com/sydneyhills... www.sydneyhillsgymnastics.com.au