 Mae'r gweithio ychydig. Mae'n gwybod ni'n fydd gwaith gwasanaeth wahanol hwnny. Felly rydym ni'n meddwl ôl. Fe ar y llancydd, mae'r ffordd mwybwynt neu'r opad. Ac yr hollwch gyda'r unig. SLO yw'r hollwch gyda'r opadau. Mae'r mwybwynt pellwyn i ffordd mwybwyntTEI, ac mae'n gwybod i'r hollwch i wneud. Mae'r hollwch, nefyd, yn ymgyrch bethau yn bryd ym gyllenseg. Mae'r hollwch i gweithio ar y moedd. unwch eich ddŷch yn ei fforddol a'n dda o'r holl gyrddau i'r lle i'w couldoedd nhw'n ddŷch yn y fforddol, mae'r tŷn yn gallu'n ni'n hyn o'r 10 sefydliad o'n öfyniad iawn newydd o'r holl yng Nghymru, o'r 10, 9, 8, 7 oedd yn rhan o'r 6, 5 oed yn roedd sy'n defnyddio'n hyn a 4, 3 oed yn pobl yn ymwg o'r 1 oed. yearsiwn i'r 10 sefydliad o'r holl. A trafodi ddweud i chi, ben ond mawr nhw'n the kick up and working our alignment. Add it to the kick up where we're going to be pausing at the top. We're going to do a 5 second pause and we're doing it 3 times. Tummy type, bum type reaching up. 5... 4... 3... 2... 1... 5... 4... pushing feet high. 3... 2... 1... good! That long and strong glass rep... gyda'r gwahod, y ddefnyddio'r gweithio, mae'n dod o'r gweithio. Dwi'n ddim mewn gwahod. Yn y drwsfod, mae'n yn agorledig ar gweithio gyda'r gwahod. Felly, yw'n gweithio'n meddwl arlawni'n y dda i'r gwahod, a'n ddim yn gweithio'r gwahod o'r gwahod. Mae'n gweithio'n gwahod o'i glwst i wedi'u'n gweithio'r gwahod, mae'n gweithio'r gwahod o'i gwahod, mae'n gweithio'n meddwl o'r gwahod. ac mae'r bwysig yn ddweud y bwysig oherwydd maen nhw'n weithio. Felly mae'n ddweud flaeniaeth yn dda'n dweud eich cyffredinol ym mwyn ymgyrch, mae'n ddweud 5, 4, 3, 2, 1. Fyaf, rydyn ni'n gweithio, wrth beth. Felly mae'n ddweud y rhan o'n rhan o ffordd mewn cyffredin o'r gweithio. Mae'n cael ymateb o 60 sgwm o'r rhes ni ar gyfer unrhyw. Ac mae'n cael eu gwneud yn ymddangos. 60 phas yntaf y bank, pan yna golygo'r trynaf y Jack O's mae'n go i gael feiwser yn y ddynion mor ffogg ystau, dweud, Mr Jackson pan mae'n ddysgu i'r ffaith yng nifer ac y computer hyn i gyntio'r sgwm perthyni ei eisiau llawer o'n ffogg yn y cyfysgol 10 sgwm. 9, 8, 7, 6, 5, 4 three two and one good end of the frog stand so the key point there is keep pushing down all the time which you should really feel like you're trying to lift your hands or so your knees off your elbows right kick up with a shrug so your hands going on the floor we're going to drive that foot up into the wall locks down that midsection pushes himself up nice and tall five four three two one and back down remember trying to get those feet as high at the wall as strong and as long as you can make yourself pushing tall five four three two one last rep breathing between try not to hold your breath on these either but you keep breathing as you go through locking midsection nice and tall five four breathe three two one so that's that nice long technique of alignment in the lock it's working are they got some capacity strength to come yet okay the last bit of this movement pattern in the circuit is giving me the balance practice so you can kick yourself up just play around in this position guys like jacko and i can both pull our feet off the wall and balance but if you're just starting out it really doesn't matter just work at a point where you feel comfortable and you're giving yourself the opportunity to feel that stability move to instability and you can correct it until you find out there's no shame in using that wall for support your brain needs the opportunity to practice and learn that position is that about 10 seconds Dave we'll give that one a rest so there you go that is the set number two we've got a capacity strength set to come if you want to throw a little set of those exercises together pause the video now take yourself through one more set and then join us for the capacity strength section right now final part of the session part two where we're looking at the capacity strength it's really important we spend some time getting strong for these handstands and not just get do all the the fancy stuff up against the wall practice in that balance because it is fun but we need to get strong as well so we're going pike pushups is our first one we're going to go for 10 reps so tim has walked his feet up he's got the bum nice and high remember that head is making a triangle with hands there's one and there's he drives the whole chain up to control on the way down up three four five focusing on trying to make that push as vertical as possible eight he's off right up on his tiptoes nine and ten lovely so always making sure we have the control then we're straight into that walk out and we're going to try and hold as far out as you can for 10 seconds so cause tight bumsite eight seven six five four look at that shape three two one and rest oh coming down to the fourth so you can see how is when we start to be strong enough to get really nice and long it's exactly the same overhead position as in your handstand but using that course really link those upper and low extremities together so a minute's rest there's magol so time for jacko time ago set number two pike pushups on these ones guys if you feel like we're tens too many for you to do there's no problem about dropping those numbers down you can go through whatever you can feel is achievable as you start to get more confident with ease you build those numbers up and also you can work through a shorter range of movement if you need to so jacko's going full range head to the floor if you go down and find you can only go halfway that's fine just work through the range of movement that you've got and you're still going to find you really start to build some strength in this position about three jacko right sorry i was talking okay so keeping the bum nice and high great technique keeping the elbows in nice and tight as a body reps out the 10 now for the walkouts so again you don't have to go all the way out we kind of just wanted to show you we kind of pushing ourselves as well through the workout so we've gone full range but it might be that you literally move your hands three or four centimeters or five six inches forwards just to get enough strain on that position where it feels like your back's going to bend but you're locking in super tight front and back to hold for as long as you can aim for something you can do for 10 seconds it's a meaningful amount of time which is going to help to build up some strength once again you can pause now hit another set if you want to or if you don't if you've done enough and you feel like you've put some work in the tank well you can have a rest in a and a sit down so that's the end of the workout guys you've got some skill based work in the movement pattern you've done some work to get strong hopefully you probably find that your heart's up a little bit and you feel like you've done a decent amount of work and all of that is going to build towards your handstand perfection so you might have followed along just those two sets if you're just starting out or maybe you've done that extra third or even possibly a fourth but that's probably about where we want to sit two to four sets of those looking to get some of the reps around eight to ten to twelve reps when the in the strength section and then just making sure that in the patterning stuff when you're working on the skill you're taking your time to make sure there's real quality in the movement in terms of your alignment callus means beauty and strength we want to move with control and elegance so make sure when you're doing these you're always training with good technique it's not about bwashing out the reps in the shortest amount of time just take your time move with grace beauty get strong when else do you need at least we try we do our best