How to learn how to make a wheel

The wheel is a fairly simple gymnastic element that everyone can do. However, the speed of learning depends on your physical fitness: one person may need 5-10 minutes, while another will spend several weeks on it.

If you are sedentary and overweight, start by strengthening your body and developing flexibility.

Strengthen your arms and shoulders

When you do the wheel, the weight of your entire body is transferred to your arms and shoulders. To avoid injury, it is important to prepare your muscles and joints for this load. Here are some simple exercises that will help you not only develop the necessary strength, but also overcome the fear of running the wheel.

Knee push-ups

This exercise will strengthen the muscles in your shoulders and core and train your wrists to exercise.

Place your wrists under your shoulders and your legs on your knees, stretch your body in one line from knees to crown, tighten your abs and buttocks. Lower yourself until your chest touches the floor and rise back. Do not spread your elbows to the sides - they should look back.

Do five sets of push-ups every day - as long as you have the strength to lift yourself back up and keep your core straight. Do push-ups for 5-7 days, then add a handstand to them.

Handstand with daisy legs

This exercise will help to properly load the shoulders and overcome the fear of standing upside down.

Stand next to a stable dais - a chair, a curbstone, the edge of a sofa - and place your feet on it. Then, stepping your hands on the floor, come closer to the elevation so that the body stretches in one line from the wrists to the pelvis.

Start by doing three sets of 10 seconds each. Increase the time by 3-5 seconds with each subsequent workout. Do the exercise every day until you get to 30 seconds in a standing position, and then move on to the next option.

Handstand against the wall

Stand in a handstand against a wall, extend your body and hold for 5-8 seconds. Do three sets, each day increasing the time by 3-5 seconds until you reach 30 seconds.

Now you can be sure that your arms will not bend during the wheel, and your wrists will support your body weight. In parallel with the development of strength, it is also worth doing stretches every day to improve flexibility.

Boost your flexibility

Complete your workouts with mobility exercises from day one hip joint. To do this, do the following exercises every day.

Stretching on the floor

Sit on the floor with your straight legs spread out to the sides as far as mobility allows. Then lean forward, trying to reach your stomach to the floor.

Fix the extreme position and try to relax. Breathe deeply, hold the pose for 90-120 seconds. You can sway gently to deepen the stretch.

Deep lunges

Lunge deeply forward and place your hands on the floor. Straighten your back and knee behind your standing leg and swing to deepen the stretch. Spend 90-120 seconds in this position, then switch legs and repeat.

Once you've strengthened your shoulders, conquered your fear of leaning on your arms, and increased your flexibility, it's time to move on to your lead exercises. But first you need to warm up well.

Do a warm up

The warm-up exercise will take you about 10 minutes. Do not skip them so as not to strain your muscles.

Complex for warming up the wrists

You will be putting your whole body weight on your wrists, and if they are not used to it, it can be painful at first. To reduce the risk trauma, follow this simple set.

Do each exercise 10 times.

Then you need to stretch your legs a little: swing up and down in a deep lunge, which was used to develop mobility. Do 10 soft, springy movements on each leg.

After warming up, you can start training exercises.

Do lead exercises

Do these exercises every day until you feel more confident. This may take a few minutes or days - take your time. The main thing is to feel comfortable and get rid of fear.

1. Jumping with hands in line

• Imagine a straight line on the floor and stand one step away from it, turning your right side.
• Step your right foot towards the line, bend over and place both palms on it shoulder-width apart. Lift your left leg off the floor.
• Push off with your right foot and, leaning on your palms, jump to the left, landing on your left foot.
• Straighten up and repeat the same to the other side

At this stage it is not necessary to straighten legs or bring the body upright. The main thing is to put your hands on the same line, learn the movement itself and get used to the position upside down.

2. Standing leg raise

This exercise will introduce you to the starting position for the wheel and improve your balance a little.

• Stand up straight, put your right leg forward, bend your knee and transfer some of your body weight to it. Raise your hands up - this is the starting position from which you will make the wheel.
• Transfer your weight to your right leg, tilt your body forward to parallel with the floor, and lift your straight left leg back.
• Lower your body lower until your palms touch the floor, and raise your left leg as high as you can.
• Hold this position for a few seconds, then slowly come back and repeat on the other leg.

3. Changing legs in the air

The exercise will teach you how to push off and straighten your legs, and at the same time relieve you of the fear of falling.

• Lean forward and place your palms on the floor just below your shoulders.
• Raise your straight leg up, lift the heel of your supporting leg off the floor.
• Push off the floor with your supporting leg, switch legs in the air and land on the second.
• Try to bring the body to an upright position during the change of legs. If you're scared, do the wall exercise.

When you are confident with all the lead exercises, you can move on to mastering the wheel.

Make a wheel

• Draw an imaginary line on the floor and stand directly on it.
• Take the starting position, as in the second approach exercise: put your right leg forward, bending at the knee, raise your hands up.
• Transfer your weight to your right leg, bend over while lifting your left leg up and placing your palms on the floor in line.
• Push off the floor with your right foot and take turns transferring your straight legs to the other side.
• Land on your left foot and put your right foot behind it. Raise your hands up.

Rather, post the results in Stories, and then try other gymnastic elements.