One Arm Handstand | Preparation

Описание: Requirements: ⠀
Frestanding two-hands handstand (45 seconds) ⠀
Be able to switch basic positions with ease ⠀
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🤟 OAHS exercises: ⠀
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✔️Side-bends (5 each side x 7 sets) ⠀
📝: Really nice pre-OAHS exercise. Remember that QUALITY is a priority! So better do not deep side bends, but technically correct. ⠀

Tips: ⠀
Shoulders:⠀
👉 Cover your ears with your shoulders⠀
👉 Lock shoulders during bends⠀
👉 Do not bend elbows ⠀
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Legs:⠀
👉 Keep legs straight⠀
👉 Go into full straddle position, but do not pike your hips⠀
👉 Do not arch your lower back⠀
👉 Keep hips on top of shoulders⠀
👉 Isolate legs movement ⠀
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Bend:⠀
🟢 Level 1 - Small side bends on wall⠀
🟡 Level 2 - Deep side bends on wall⠀
🔴 Level 3 - Small side bends without wall⠀
⚫️ Level 4 - Deep side bends without wall ⠀
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❗️ Common mistakes:⠀
❌ Moving shoulders during side bends⠀
❌ Going deeper therefore bend elbows⠀
❌ Pike your hips⠀
❌ Arch in lower back ⠀
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✔️One arm handstand (30 seconds x 7 sets) ⠀
📝: For this exercise we need wall and 📱 to selfcontrol your lines. It`s very important to check your aligment, for good OAHS without wall in future. ⠀

Tips: ⠀
Head: ⠀
👉 Look at knuckle of index finger ⠀
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Shoulder:⠀
👉 Head pressed against supporting shoulder⠀
👉 Supporting shoulder on top of hand⠀
👉 Free shoulder low by chin ⠀
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Legs:⠀
👉 Opposite hip over shoulder⠀
👉 Full straddle position ⠀
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❗️ Common mistakes:⠀
❌ Sink in supporting shoulder⠀
❌ Pull away from ear your free shoulder ⠀
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✔️Lateral Walks (max. x 5 sets) ⠀
📝: As closer blocks to the wall - better. Do not put blocks too wide. Put them 1-block apart from each other. It will provides you to learn correct technique instead of just making throught. ⠀

Tips: ⠀
Shoulder:⠀
👉 As always, push them from very start and push out even you are shifting to one hand⠀
👉 Free shoulder down towards your ear⠀
👉 Do not bend your elbow ⠀
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Legs: ⠀
👉 Keep legs straight⠀
👉 Do ton bend your knees⠀
👉 Point your toes⠀