In my opinion, this is one of the best fitness channels on TH-cam. You actually learn something here, as opposed to watching people that want to be television stars.
I have just 2 tips that made all the difference for me; 1) have a straight neck and dont look in between your hands. (Look the way you normally would when your standing: forward) this makes balance ALOT harder, but it will result in nearly perfect form and eventually you'll learn to balance alot better. 2) If your legs keep swinging over and you keep getting banana shape handstands: engage your pelvis and push it forward by enganging your abs and glutes while in handstand. It will straighten the legs pretty much automatically
This content is the best! I achieved my handstand already with the help of your previous tutorials. Now making it better. Your online programmes are legit AF! Thanks guys..
Wow, amazing! After watching countless videos this was the one that helped me. Focusing on moving the shoulders and strength. I’m not falling out of my handstand much ( even tho I’m still against the wall) big difference thank you!!!!
thank you sir your mobility tuts have been very very helpful.. I thought I was flexible but after starting your mobility training I have improved a lot and developed new and enhanced skills that Im really proud of. I've joined gymnastics only recently (not at an early age) still struggling to free handstand but trials are still on. thank you so much for your scientific illustration and tutoring.
Prático exercícios semelhantes à calistenia, estou voltando depois de dois acidentes de trânsito com ruptura de tendões, já estou treinando forte novamente. Gostei muito de seu vídeo, um dos poucos que ensinam o realmente funciona, parabéns
This is sooo well explained!! Thank you! I never knew about the shoulder mobility, I always did the arched handstand because I can't move my shoulders that much. I will try the downward dog. Thank you 🙏
I have been training the handstand for 1.5 years now. And just now am I beginning to feel comfortable in the position. Am now even able to do 2 reps of hspu :D
Thanks calisthenic movement. Flexibility and mobility work seems necessary to move away from the banana into the straight before I can work on my hspu and handstand press. Have been practicing the handstand for half a year now, and I've been noticing that the step towards a handstand press needs good form, and hope to improve my form with these excercises!
So I've seen a lot of videos on the handstand, but none of them showed these tips! Unfortunately going through a wrist recovery but I'll try the mobility exercises. :)
May i congratulate you both on the great video’s , as a trainer myself i am still learning a lot and you Guys are helping me with that. So, thx and Greetings from the Netherlands !
Hi Alex, I am 60 and 6'2" due your nice youTube clips I can manage a handstand ( it took me 9 month) . For sure not like you guys but I'm working on it. Here is my question do you have a guy in your group he has my size(6'2" and 200pounds) and can do a handstand like you? I ask because I think tall people have more difficulties to perform a nice handstand than small people or, maybe, I am just too old for it.
I suggest watching FitnessFAQS videos. He's almost the same height as you 5'11 or 6', I think. He's a very strong Calisthenics athlete, a beast, and has very good videos.
Little beast m training, vitaly feschuk, manuelroman89 on Instagram are all heavyweights and may help give inspiration on that heavyweight handstand journey as well
Manfred Bartels don't let your age be a barrier, I'm 49 and I've just transitioned from weights to callesthenics.... I'm 5 10 and 215lbs and I'm working on the handstand at the moment... Just keep going at it man,its hard as he'll but it's also TOTALLY worth it
Great tips! I will work with these to improve my form. Handstand push ups are one of my favorite exercises. I have advance push up variations video with them.
1 00:00:01,047 --> 00:00:04,947 If you want to achieve a straight and solid handstand, 반듯하고 견고한 물구나무서기를 달성하고 싶다면, 2 00:00:04,972 --> 00:00:07,351 you will need three things: 세 가지가 필요할 것입니다: 3 00:00:07,407 --> 00:00:13,387 Consistency, Frustration Tolerance and the Right Training Method. 일관성, 실패에 대한 내성 그리고 올바른 훈련 방법. 4 00:00:13,658 --> 00:00:19,653 Handstand training can be very frustrating because it's all or nothing. 물구나무서기 훈련은 성공 아니면 실패이기 때문에 아주 실망스러울 수 있습니다. 5 00:00:19,709 --> 00:00:24,988 You fall down, stand up, fall down, and stand up again. 당신은 넘어지고, 일어서고, 넘어지고, 다시 일어섭니다. 6 00:00:25,076 --> 00:00:31,372 It will take a while until you are able to stand free with a clean and solid form. 깔끔하고 안정적인 자세로 자유롭게 설 수 있기까지는 어느 정도 시간이 걸릴 것입니다. 7 00:00:31,498 --> 00:00:40,541 But when you are finally able to hold it, a new world opens up for you, a world full of possibilities. 그렇지만 마침내 물구나무서기를 지탱할 수 있게 되었을 때 당신에게는 새로운 세상, 가능성으로 가득 찬 세상이 열릴 것입니다. 8 00:00:40,683 --> 00:00:44,532 To help you with your handstand and to speed up the process, 당신의 물구나무서기를 돕고 그 밟아가는 단계를 빠르게 하기 위해, 9 00:00:44,626 --> 00:00:49,453 we will now show you 3 tips you can follow easily. 이제 여러분이 쉽게 따라 할 수 있는 3가지 비결을 보여드리겠습니다. 10 00:00:49,540 --> 00:00:53,651 The first important tip is about the shoulder mobility. 첫 번째 중요한 비결은 어깨 가동성에 관한 것입니다. 11 00:00:53,708 --> 00:01:03,453 Most people are not able to hold a straight handstand, because they can't extend their arms vertically without arching their back. 대부분의 사람들은 등을 뒤로 꺾지 않고서는 양 팔을 수직으로 뻗을 수 없어 반듯한 물구나무서기를 지탱할 수 없습니다. 12 00:01:03,524 --> 00:01:08,274 The lack in shoulder mobility pulls everything out of place. 제한된 어깨 가동성 때문에 모든 것이 제자리에서 벗어나게 됩니다. 13 00:01:08,417 --> 00:01:11,665 The body tries to find its center of gravity 우리 몸은 무게 중심을 찾으려 합니다 14 00:01:11,705 --> 00:01:18,979 and compensates the lack of mobility with an arched back and legs to stay in balance. 그래서 부족한 가동성을 메꾸기 위해 등과 다리를 꺾어 균형을 유지합니다. 15 00:01:19,185 --> 00:01:28,074 On the other hand, the right amount of shoulder mobility allows your body to adjust every joint in a straight vertical line. 그 반면에, 어깨 가동성이 적당하다면 당신의 몸은 똑바른 수직 선을 이루도록 모든 관절을 조정할 수 있게 됩니다. 16 00:01:28,203 --> 00:01:32,898 The result is less pressure on your joints and your spine. 그 결과로 척추와 관절들에 걸리는 압력이 줄어들게 됩니다. 17 00:01:33,064 --> 00:01:39,299 The straight handstand is much harder in terms of stabilization, mobility, and balance. 안정성, 가동성, 그리고 균형의 측면에서 똑바로 물구나무서기가 훨씬 어렵습니다. 18 00:01:39,395 --> 00:01:43,770 But it outclasses the arched one in every point. 하지만 똑바로 물구나무서기가 모든 면에서 구부러진 물구나무서기보다 뛰어납니다. 19 00:01:44,001 --> 00:01:50,644 A great exercise to achieve a wider range of motion for your shoulder joints is a Downward Dog. 엎드린 개 자세(Downward Dog, 다운 독)는 어깨 관절의 가동 범위를 넓히는 데 훌륭한 운동입니다. 20 00:01:50,743 --> 00:01:53,113 The focus lays on the shoulder flexion. 초점은 어깨 굴곡(shoulder flexion)에 있습니다. 21 00:01:53,138 --> 00:01:56,979 So it's okay if you have to bend your knees slightly. 그러므로 무릎은 약간 구부려도 괜찮습니다. 22 00:01:57,100 --> 00:02:03,465 Place your hands on the ground and try to open up your shoulders as much as possible. 양손을 바닥에 두고 어깨를 최대한 열려고 노력하세요. 23 00:02:03,490 --> 00:02:09,262 You can do this as a static hold or as a dynamic stretch. 당신은 이 운동을 정적인 버티기(static hold)로 해도 되고 아니면 동적인 늘리기(dynamic stretch)로 해도 됩니다. 24 00:02:09,365 --> 00:02:18,438 The next exercise is not only good for your shoulder mobility, but also for the right pelvis position during a handstand. 그다음 운동은 어깨 가동성뿐만 아니라 물구나무서기를 할 때의 올바른 골반 자세에도 좋습니다. 25 00:02:18,463 --> 00:02:22,773 You lay on your stomach and tilt your pelvis backwards. 바닥에 엎드려 골반을 뒤쪽으로 기울이십시오.(posteior pelvic tilt, 후방 골반 경사) 26 00:02:22,902 --> 00:02:28,946 Now you raise your arms as high as possible without arching your back. 그런 다음 등은 반듯하게 유지한 채로 양팔을 최대한 높이 들어 올리세요. 27 00:02:29,009 --> 00:02:31,964 This movement is great to improve your handstand, 이 동작은 물구나무서기를 향상하는 데 아주 좋습니다, 28 00:02:31,989 --> 00:02:41,504 because besides the mobility you will also get the right coordinated input for the movement. 왜냐하면 가동성뿐만 아니라 물구나무서기에 대한 올바르게 통합된 입력(느낌)을 얻을 수 있기 때문입니다. 29 00:02:41,551 --> 00:02:45,065 The next tip is about the balance and strength. 그다음 비결은 균형과 근력에 관한 것입니다. 30 00:02:45,162 --> 00:02:49,803 To learn a correct handstand, you should first practice it on a wall. 올바른 물구나무서기를 배우려면 처음에는 벽에 붙어서 연습해야 합니다.
31 00:02:49,941 --> 00:02:59,871 But it would also be possible to start with a Frog Stand or the Frogger exercise to get a certain amount of control and balance. 하지만 균형을 어느 정도 제어할 수 있을 때까지 개구리 서기(Frog Stand, 프로그 스탠드) 또는 개구리 운동(frogger exercise, 프로거 엑서사이스)으로 시작하는 것도 가능합니다. 32 00:02:59,931 --> 00:03:07,554 The goal is not to stand free but to get the right feeling for shifting your weight onto your hands. 자유롭게 서는 것이 아니라 자신의 몸무게를 양손으로 옮기는 올바른 느낌을 얻는 것이 목적입니다. 33 00:03:07,653 --> 00:03:17,939 You can start with a little Weight Shift, and progress over time to a Kick Up into a Tucked Handstand. 무게를 조금씩 옮겨가며 시작하십시오, 그래서 시간이 지남에 따라 차 오르기를 거쳐 웅크린 물구나무서기로 진행하세요. 34 00:03:18,205 --> 00:03:23,381 The last tip is about the best method for practicing the Free Handstand. 마지막 비결은 물구나무서기를 연습하는 가장 좋은 방법에 대한 것입니다. 35 00:03:23,461 --> 00:03:30,077 If you are able to hold it but you need a lot of tries, you can do it with a partner. 물구나무서기를 할 수는 있지만 많이 시도해야 한다면 동료의 도움을 받아 연습하십시오. 36 00:03:30,132 --> 00:03:35,934 Instead of falling over again and again and wasting your concentration and energy, 계속 넘어지면서 집중력과 에너지를 낭비하는 대신, 37 00:03:35,959 --> 00:03:39,886 you will be able to stand on your hands the whole time. 하는 내내 물구나무서기를 할 수 있습니다. 38 00:03:39,949 --> 00:03:44,201 if you lose your balance or your form your partner can correct you, 균형이나 자세가 어긋나면 동료에게 바로잡아 달라고 부탁하세요, 39 00:03:44,257 --> 00:03:48,964 but only that much that you are still doing the most of the work. 하지만 여전히 물구나무서는 대부분의 힘은 자신이 쓸 정도로만 도와줘야 합니다. 40 00:03:49,012 --> 00:03:56,870 If you reach the certain level, you can really start focusing on the key to control the balancing in the Handstand. 어떤 단계에 도달하고 나면, 당신은 물구나무서기에서 균형을 제어하는 수단에 집중하기 시작할 수 있습니다. 41 00:03:57,038 --> 00:04:02,271 It's all about the shoulder movement and recognizing when you start falling. 넘어지기 시작할 때 그것을 인지하고 그에 따라 어깨를 움직이는 것이 가장 중요합니다. 42 00:04:02,327 --> 00:04:06,580 If you fall you have to move your shoulders to the opposite side. 넘어지면 어깨를 그 반대쪽으로 움직여야 합니다. 43 00:04:06,757 --> 00:04:09,649 So you move them forward if you fall belly-wards, 그래서 배 쪽으로 넘어진다면 어깨를 앞으로 움직여야 하고, 44 00:04:09,772 --> 00:04:13,053 and backwards if you fall backwards. 등 쪽으로 넘어진다면 뒤쪽으로 움직여야 합니다. 45 00:04:13,078 --> 00:04:20,460 You should always keep your fingers grabbing the floor to keep tension and avoid falling backwards. 힘을 유지하여 뒤로 넘어지는 것을 막으려면 당신은 언제나 열 손가락으로 바닥을 붙잡고 있어야 합니다. 46 00:04:20,544 --> 00:04:26,666 So if you practice the handstand for sometime, please keep going. It will take time. 얼마간 물구나무서기를 연습했다면, 그 연습을 계속하십시오. 시간이 걸립니다. 47 00:04:26,750 --> 00:04:35,675 But no matter how long it takes, I have never seen a person who said it wasn't worth it when they finally achieved the Handstand. 하지만 얼마나 오랜 시간이 걸리든 마침내 물구나무서기를 할 수 있게 된 사람이 쓸 데 없는 짓이라고 말하는 것을 저는 본 적이 없습니다. 48 00:04:35,734 --> 00:04:40,280 Keep focus on your goal and do it over and over again. 자신의 목표에 계속 집중하면서 하고 또 하십시오. 49 00:04:40,402 --> 00:04:43,450 If you are still lacking in strength for the handstand, 하지만 물구나무서기에 필요한 근력이 부족하다면, 50 00:04:43,527 --> 00:04:46,219 you might try our beginner workout bundle, 초급자용 훈련 꾸러미를 해보실 수도 있습니다, 51 00:04:46,326 --> 00:04:52,259 which prepares your whole body to be able to train skills like the Handstand and others. 당신의 온몸을 물구나무서기나 다른 기술들을 훈련할 수 있도록 준비시켜드립니다. 52 00:04:52,410 --> 00:04:55,428 Go check it out on our website. 우리 웹사이트에서 확인해보세요. 53 00:04:55,571 --> 00:04:58,799 If you have further questions, please leave a comment. 질문이 더 있으시다면, 댓글로 남겨주세요. 54 00:04:58,835 --> 00:05:01,334 Thanks! Alex!~ 감사합니다! 알렉스였습니다!~
I think that I can hold a handstand for a little, but without a wall behind me, I fall very fast(no more then 4 seconds in). I do use my fingers to push myself from falling on my back, but I feel there is nothing I can do about falling towards my belly. 4:00 I am so confused about moving shoulders while holding a handstand for balance. I've always heard about holding yorself with the support of your fingers and palm, but not with shoulders
You have detailed it awesomely, really appreciate that, I am able to hold the handstand for 30 sec but the problem with my handstand is that i tend to arch the back, maybe because of the non shoulder flexibility. Thanks for this video, you are doing amazing job, God bless you brothers.....I would like to show you my pic of handstand but i dont know how.
Let the Language Come im a bit late but if you are still having problems it’s either because you have 1. Rounded shoulders or 2. problems with your scapula, you gain both of these from just having poor posture, hunched back etc, to test to see if you have rounded shoulders rest your arms down your sides, if your thumbs are facing inwards or towards each other then you have rounded shoulders, if they are pointing parallel to each other and straight then you are fine, to test for a scapular problem extend your arms above your head and see if you can get them vertically up, if you can’t then you’ve got a scapula problem, you don’t need no medication to fix this you just need to do a range of stretches consistently, i suggest watching Athlean for the most effective stretches
Wow I try to have a good posture and flex my arms back (pinching dhoulders together) But both of my shoulders popped when I really pushed the 3rd range and now I seem to be able to move them more
I've been training handstand for year now and I still can't hold 5s. I've been training it without a wall or a partner, just jump to handstand and try to hold. But I never gived up. I gonna try your tips on my training to handstand.
You are one of the few who advocate “fighting” to maintain balance. I like it.
the first 45 seconds seems like the start of an epic documentary. good video as always, though
Frustration tolerance Squad here!!!
In my opinion, this is one of the best fitness channels on TH-cam. You actually learn something here, as opposed to watching people that want to be television stars.
You guys are incredible!!! Alex the tutorials are simply great for beginners. Thanks for all the effort you put on the content creation!!!
learning handstand has given me a whole new perspective on the world it all looks upside down now
I have just 2 tips that made all the difference for me;
1) have a straight neck and dont look in between your hands. (Look the way you normally would when your standing: forward) this makes balance ALOT harder, but it will result in nearly perfect form and eventually you'll learn to balance alot better.
2) If your legs keep swinging over and you keep getting banana shape handstands: engage your pelvis and push it forward by enganging your abs and glutes while in handstand. It will straighten the legs pretty much automatically
I'd kill to have a gym like this .. bars .. free weights ... rings ... space
great video tho xD
same, i have to drive 15 minutes to a playground for kids only to have some bars at all :/
I appreciate my gym more after reading this
i'd kill to train with them at the same gym XD
@Nidhi
Grow up.
Have u seen athlean x's - X box??
This content is the best! I achieved my handstand already with the help of your previous tutorials. Now making it better. Your online programmes are legit AF! Thanks guys..
Wow, amazing! After watching countless videos this was the one that helped me. Focusing on moving the shoulders and strength. I’m not falling out of my handstand much ( even tho I’m still against the wall) big difference thank you!!!!
thank you sir your mobility tuts have been very very helpful.. I thought I was flexible but after starting your mobility training I have improved a lot and developed new and enhanced skills that Im really proud of. I've joined gymnastics only recently (not at an early age) still struggling to free handstand but trials are still on. thank you so much for your scientific illustration and tutoring.
Watch th video upside down. 🎆
0:00
Spartan MIX Lola
He is sticking his hands to the floor...hanging in air😂😂
Precise and accurate information as usual. Keep it up guys!
Prático exercícios semelhantes à calistenia, estou voltando depois de dois acidentes de trânsito com ruptura de tendões, já estou treinando forte novamente. Gostei muito de seu vídeo, um dos poucos que ensinam o realmente funciona, parabéns
This is sooo well explained!! Thank you! I never knew about the shoulder mobility, I always did the arched handstand because I can't move my shoulders that much. I will try the downward dog. Thank you 🙏
That shoulder shifting tip was by far a game changer for me
Focus and inner peace is the first big step to achieve it..... train hard and the body will follow 😉
Thanks Caillou😚
It's so wonderful!!! Master of calisthenic. Thank you for teaching and sharing.
I like that quote 0:37
Wahnsinns gym und Danke für das super Tutorial. Kurz, knapp und auf den Punkt gebracht!
el eggs and sven are the type of guys to get third degree burns from burning too much fat
What fat?
@@jaytkister exactly
i can barely stand straight
on my feet
Me too
Hips imbalance
💯
Can you hold a handstand, Wil?
Thank you so much! You guys are my favorite calisthenics channel!
Thanks for your video ! One of the best in this field.
great videos. the green and red cues help tremendously.
Grande Manu Ginóbili. Qué gran deportista.
Alex ur the best
The importance of the straight line with hips is something im going to try
I have been training the handstand for 1.5 years now. And just now am I beginning to feel comfortable in the position. Am now even able to do 2 reps of hspu :D
What a clean form!! Respect brother!
Great vid bro keep it up loved it really helpful
Thanks I think that this will help a lot with my turning on uneven bars (women’s gymnastics
such a beautiful handstand!
Thanks calisthenic movement. Flexibility and mobility work seems necessary to move away from the banana into the straight before I can work on my hspu and handstand press. Have been practicing the handstand for half a year now, and I've been noticing that the step towards a handstand press needs good form, and hope to improve my form with these excercises!
I have also been wondering if deadhangs are a good excercise to increase shoulder flexibility?
Alex you are the best, thank you
Very good tips! So much to learn!
Best tips😱. i think using ur fingers for balancing and stoping ur self fall over is main
So I've seen a lot of videos on the handstand, but none of them showed these tips!
Unfortunately going through a wrist recovery but I'll try the mobility exercises. :)
You guys are great. Youa have helped me since i fisrt started 2 years ago.
Very clear helpful instructions, I can really use them.
Thank you as always for being so technical!💋
Good job dude !
Once again thanks a lot for such encouraging and complete tutorials!
handstand and backflip are craziest things i should in class
Great video as always Alex, I think I’m going to add the downward dog into my shoulder work.
Always the best!
talk about doing a split
Excellent Tutorial ......👁️
Such a goooood video for me!! Thanks Alex
Brilliant tips.. Will update after practicing if they helped with my handstand
Good video well and listenable narration
Thanks for the videos and advice. Argentina salutes you
EXCELENT EXPLICATION AND SIMPLE TO UNDERSTAND. THANK YOU SO MUCH.
Thank you that’s will help a lot ❤️👍
Great tips and motivation! Thank you for your videos!
It's a long, hard road for me! Great video! And gym!
Amazing video ! Thank you so much !!
Great teaching!!! Thank you. You are great
Respect! One of the best Fitness channels on TH-cam.
Can you do more videos about good exercices/diet for hardgainer?
Thank you Saitama.
May i congratulate you both on the great video’s , as a trainer myself i am still learning a lot and you Guys are helping me with that. So, thx and Greetings from the Netherlands !
Hi Alex, I am 60 and 6'2" due your nice youTube clips I can manage a handstand ( it took me 9 month) . For sure not like you guys but I'm working on it. Here is my question do you have a guy in your group he has my size(6'2" and 200pounds) and can do a handstand like you? I ask because I think tall people have more difficulties to perform a nice handstand than small people or, maybe, I am just too old for it.
I suggest watching FitnessFAQS videos. He's almost the same height as you 5'11 or 6', I think. He's a very strong Calisthenics athlete, a beast, and has very good videos.
Also he is also 200 pounds, I think he recently did a cut though so 190 or 195.
Little beast m training, vitaly feschuk, manuelroman89 on Instagram are all heavyweights and may help give inspiration on that heavyweight handstand journey as well
Adam Raw is at least 6ft tall and weighs a littel over 200 and he can do the handstand.
Manfred Bartels don't let your age be a barrier, I'm 49 and I've just transitioned from weights to callesthenics.... I'm 5 10 and 215lbs and I'm working on the handstand at the moment... Just keep going at it man,its hard as he'll but it's also TOTALLY worth it
Wow, your channel made me look at human body in a totally different way. Thanks Alex!
Thank you for the motivation
Great tips and explonation, i gone try some of it!👍
you give the best tutorials i am learning a lot! thank you so much!
Great videos! thanks!
Thanks, I needed that
Great video for my next calisthenics challenge.
First, thank you for all the great content. And second... MY GOD!! I love that gym!! Need to build something like that someday :)
Great tips! I will work with these to improve my form. Handstand push ups are one of my favorite exercises. I have advance push up variations video with them.
Nice video!
First time that I saw Bring Sally up muscle up challenge :)
This gym is amazing
Dicas sempre muito precisas. Obrigado.
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If you want to achieve a straight and solid handstand,
반듯하고 견고한 물구나무서기를 달성하고 싶다면,
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you will need three things:
세 가지가 필요할 것입니다:
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Consistency, Frustration Tolerance and the Right Training Method.
일관성, 실패에 대한 내성 그리고 올바른 훈련 방법.
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Handstand training can be very frustrating because it's all or nothing.
물구나무서기 훈련은 성공 아니면 실패이기 때문에 아주 실망스러울 수 있습니다.
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You fall down, stand up, fall down, and stand up again.
당신은 넘어지고, 일어서고, 넘어지고, 다시 일어섭니다.
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It will take a while until you are able to stand free with a clean and solid form.
깔끔하고 안정적인 자세로 자유롭게 설 수 있기까지는 어느 정도 시간이 걸릴 것입니다.
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But when you are finally able to hold it, a new world opens up for you, a world full of possibilities.
그렇지만 마침내 물구나무서기를 지탱할 수 있게 되었을 때 당신에게는 새로운 세상, 가능성으로 가득 찬 세상이 열릴 것입니다.
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To help you with your handstand and to speed up the process,
당신의 물구나무서기를 돕고 그 밟아가는 단계를 빠르게 하기 위해,
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we will now show you 3 tips you can follow easily.
이제 여러분이 쉽게 따라 할 수 있는 3가지 비결을 보여드리겠습니다.
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The first important tip is about the shoulder mobility.
첫 번째 중요한 비결은 어깨 가동성에 관한 것입니다.
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Most people are not able to hold a straight handstand, because they can't extend their arms vertically without arching their back.
대부분의 사람들은 등을 뒤로 꺾지 않고서는 양 팔을 수직으로 뻗을 수 없어 반듯한 물구나무서기를 지탱할 수 없습니다.
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The lack in shoulder mobility pulls everything out of place.
제한된 어깨 가동성 때문에 모든 것이 제자리에서 벗어나게 됩니다.
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The body tries to find its center of gravity
우리 몸은 무게 중심을 찾으려 합니다
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and compensates the lack of mobility with an arched back and legs to stay in balance.
그래서 부족한 가동성을 메꾸기 위해 등과 다리를 꺾어 균형을 유지합니다.
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On the other hand, the right amount of shoulder mobility allows your body to adjust every joint in a straight vertical line.
그 반면에, 어깨 가동성이 적당하다면 당신의 몸은 똑바른 수직 선을 이루도록 모든 관절을 조정할 수 있게 됩니다.
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The result is less pressure on your joints and your spine.
그 결과로 척추와 관절들에 걸리는 압력이 줄어들게 됩니다.
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The straight handstand is much harder in terms of stabilization, mobility, and balance.
안정성, 가동성, 그리고 균형의 측면에서 똑바로 물구나무서기가 훨씬 어렵습니다.
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But it outclasses the arched one in every point.
하지만 똑바로 물구나무서기가 모든 면에서 구부러진 물구나무서기보다 뛰어납니다.
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A great exercise to achieve a wider range of motion for your shoulder joints is a Downward Dog.
엎드린 개 자세(Downward Dog, 다운 독)는 어깨 관절의 가동 범위를 넓히는 데 훌륭한 운동입니다.
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The focus lays on the shoulder flexion.
초점은 어깨 굴곡(shoulder flexion)에 있습니다.
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So it's okay if you have to bend your knees slightly.
그러므로 무릎은 약간 구부려도 괜찮습니다.
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Place your hands on the ground and try to open up your shoulders as much as possible.
양손을 바닥에 두고 어깨를 최대한 열려고 노력하세요.
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You can do this as a static hold or as a dynamic stretch.
당신은 이 운동을 정적인 버티기(static hold)로 해도 되고 아니면 동적인 늘리기(dynamic stretch)로 해도 됩니다.
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The next exercise is not only good for your shoulder mobility, but also for the right pelvis position during a handstand.
그다음 운동은 어깨 가동성뿐만 아니라 물구나무서기를 할 때의 올바른 골반 자세에도 좋습니다.
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You lay on your stomach and tilt your pelvis backwards.
바닥에 엎드려 골반을 뒤쪽으로 기울이십시오.(posteior pelvic tilt, 후방 골반 경사)
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Now you raise your arms as high as possible without arching your back.
그런 다음 등은 반듯하게 유지한 채로 양팔을 최대한 높이 들어 올리세요.
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This movement is great to improve your handstand,
이 동작은 물구나무서기를 향상하는 데 아주 좋습니다,
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because besides the mobility you will also get the right coordinated input for the movement.
왜냐하면 가동성뿐만 아니라 물구나무서기에 대한 올바르게 통합된 입력(느낌)을 얻을 수 있기 때문입니다.
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The next tip is about the balance and strength.
그다음 비결은 균형과 근력에 관한 것입니다.
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To learn a correct handstand, you should first practice it on a wall.
올바른 물구나무서기를 배우려면 처음에는 벽에 붙어서 연습해야 합니다.
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But it would also be possible to start with a Frog Stand or the Frogger exercise to get a certain amount of control and balance.
하지만 균형을 어느 정도 제어할 수 있을 때까지 개구리 서기(Frog Stand, 프로그 스탠드) 또는 개구리 운동(frogger exercise, 프로거 엑서사이스)으로 시작하는 것도 가능합니다.
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The goal is not to stand free but to get the right feeling for shifting your weight onto your hands.
자유롭게 서는 것이 아니라 자신의 몸무게를 양손으로 옮기는 올바른 느낌을 얻는 것이 목적입니다.
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You can start with a little Weight Shift, and progress over time to a Kick Up into a Tucked Handstand.
무게를 조금씩 옮겨가며 시작하십시오, 그래서 시간이 지남에 따라 차 오르기를 거쳐 웅크린 물구나무서기로 진행하세요.
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The last tip is about the best method for practicing the Free Handstand.
마지막 비결은 물구나무서기를 연습하는 가장 좋은 방법에 대한 것입니다.
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If you are able to hold it but you need a lot of tries, you can do it with a partner.
물구나무서기를 할 수는 있지만 많이 시도해야 한다면 동료의 도움을 받아 연습하십시오.
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Instead of falling over again and again and wasting your concentration and energy,
계속 넘어지면서 집중력과 에너지를 낭비하는 대신,
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you will be able to stand on your hands the whole time.
하는 내내 물구나무서기를 할 수 있습니다.
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if you lose your balance or your form your partner can correct you,
균형이나 자세가 어긋나면 동료에게 바로잡아 달라고 부탁하세요,
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but only that much that you are still doing the most of the work.
하지만 여전히 물구나무서는 대부분의 힘은 자신이 쓸 정도로만 도와줘야 합니다.
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If you reach the certain level, you can really start focusing on the key to control the balancing in the Handstand.
어떤 단계에 도달하고 나면, 당신은 물구나무서기에서 균형을 제어하는 수단에 집중하기 시작할 수 있습니다.
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It's all about the shoulder movement and recognizing when you start falling.
넘어지기 시작할 때 그것을 인지하고 그에 따라 어깨를 움직이는 것이 가장 중요합니다.
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If you fall you have to move your shoulders to the opposite side.
넘어지면 어깨를 그 반대쪽으로 움직여야 합니다.
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So you move them forward if you fall belly-wards,
그래서 배 쪽으로 넘어진다면 어깨를 앞으로 움직여야 하고,
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and backwards if you fall backwards.
등 쪽으로 넘어진다면 뒤쪽으로 움직여야 합니다.
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You should always keep your fingers grabbing the floor to keep tension and avoid falling backwards.
힘을 유지하여 뒤로 넘어지는 것을 막으려면 당신은 언제나 열 손가락으로 바닥을 붙잡고 있어야 합니다.
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So if you practice the handstand for sometime, please keep going. It will take time.
얼마간 물구나무서기를 연습했다면, 그 연습을 계속하십시오. 시간이 걸립니다.
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But no matter how long it takes, I have never seen a person who said it wasn't worth it when they finally achieved the Handstand.
하지만 얼마나 오랜 시간이 걸리든 마침내 물구나무서기를 할 수 있게 된 사람이 쓸 데 없는 짓이라고 말하는 것을 저는 본 적이 없습니다.
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Keep focus on your goal and do it over and over again.
자신의 목표에 계속 집중하면서 하고 또 하십시오.
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If you are still lacking in strength for the handstand,
하지만 물구나무서기에 필요한 근력이 부족하다면,
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you might try our beginner workout bundle,
초급자용 훈련 꾸러미를 해보실 수도 있습니다,
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which prepares your whole body to be able to train skills like the Handstand and others.
당신의 온몸을 물구나무서기나 다른 기술들을 훈련할 수 있도록 준비시켜드립니다.
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Go check it out on our website.
우리 웹사이트에서 확인해보세요.
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If you have further questions, please leave a comment.
질문이 더 있으시다면, 댓글로 남겨주세요.
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Thanks! Alex!~
감사합니다! 알렉스였습니다!~
Such a great videos!!!
Excellent intro ❤❤
Thanks was looking exactly for these advises
Super good teacher, love you.
Great info thankyou
excellent content! thank you
Quality video and nice gym!!
great exercise.
Thx
thanks man, always great.
Should I be in external or internal rotation in the shoulder while doing a handstand?
Go for external --> good form for handstand push ups (elbows alongside body instead of chicken winging)
Alex is so good to watch.
I loveloveloovee this channel !
I think that I can hold a handstand for a little, but without a wall behind me, I fall very fast(no more then 4 seconds in). I do use my fingers to push myself from falling on my back, but I feel there is nothing I can do about falling towards my belly.
4:00 I am so confused about moving shoulders while holding a handstand for balance. I've always heard about holding yorself with the support of your fingers and palm, but not with shoulders
Thank you ❤
Perfect job😎😎😎
Very well said ...
Worthy , thank you
You have detailed it awesomely, really appreciate that, I am able to hold the handstand for 30 sec but the problem with my handstand is that i tend to arch the back, maybe because of the non shoulder flexibility. Thanks for this video, you are doing amazing job, God bless you brothers.....I would like to show you my pic of handstand but i dont know how.
I'm lacking in shoulders flexibility and mobility, strength and balance is ok. Do you guys have a specific tutorial on Shoulders mobility/flexibility?
Let the Language Come im a bit late but if you are still having problems it’s either because you have 1. Rounded shoulders or 2. problems with your scapula, you gain both of these from just having poor posture, hunched back etc, to test to see if you have rounded shoulders rest your arms down your sides, if your thumbs are facing inwards or towards each other then you have rounded shoulders, if they are pointing parallel to each other and straight then you are fine, to test for a scapular problem extend your arms above your head and see if you can get them vertically up, if you can’t then you’ve got a scapula problem, you don’t need no medication to fix this you just need to do a range of stretches consistently, i suggest watching Athlean for the most effective stretches
Do you have any other shorts? Getting bored of those blue ones lol. Just playing dude. Nice vid, good tips.
Great advice
Wow I try to have a good posture and flex my arms back (pinching dhoulders together)
But both of my shoulders popped when I really pushed the 3rd range and now I seem to be able to move them more
Thanks Alex 😊
I've been training handstand for year now and I still can't hold 5s.
I've been training it without a wall or a partner, just jump to handstand and try to hold. But I never gived up. I gonna try your tips on my training to handstand.
Would love to see a one hand handstand tutorial!