How to learn to do a handstand

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The handstand is one of the best exercises for developing strength, flexibility, and a sense of balance. It's also a great way to impress your friends or girlfriend with a spectacular demonstration of your physical capabilities. Do you want to know how to learn to stand confidently and for a long time?

First of all, it should be noted that the handstand is a rather difficult exercise that requires good physical fitness. Therefore, before training, you should really assess your strength. If you are still having difficulty in elementary push-ups and pull-ups, if you are having problems maintaining balance, then you should first do simpler exercises in order to get yourself in proper shape.

In addition, be sure to have enough free space around you before starting your workouts. At first, you may have to fall repeatedly, so make sure that no sharp, dull, or bulging surfaces can injure you. And, of course, it is very good if at some moments someone can insure you.

So, here is a list of exercises to help you learn to stand on your hands. Mastering them one by one, you will step by step move towards your main goal - to see this world upside down.

1. Push-ups and plank

At first glance, it may seem that the main thing in a handstand is maintaining balance. This is partly true, but only partly. You will not be able to maintain balance if you have weak muscles in your arms and core. Therefore, it is necessary to start preparation precisely with push-ups and a variety of planks.

2. Bridge

This is an excellent exercise that strengthens the strength and flexibility of the muscles in the core, shoulders, and arms. Start with a regular bridge, and then do it together with reverse push-ups until your head touches the floor.

3. Headstand

It's almost like a handstand, but a little easier. Standing on your head will help you develop endurance and a sense of balance. It is better to start near the wall or with an assistant, and then gradually move on to independent execution.

4. Forearm stand

If you have mastered the previous exercise well, then the transition to the forearm stand will be quite easy. In this exercise, you have a wider support than with a full handstand, so it is much easier to maintain balance. But it is still better to start near the wall, and then perform this exercise in the middle of the room.

5. Bird pose

In yoga, this pose is called the pose of a crow, but for some reason I see a greater resemblance to a toad. However, this is completely unimportant, because this position is the perfect way to strengthen the arms, shoulders, wrists, and also, most importantly, improve the ability to maintain balance. In fact, this is almost a handstand, only with additional support of the knees on the forearms.

6. Stand-scissors

Just as circus gymnasts balance the rope by balancing with your arms, you will help yourself with your legs wide apart. This makes it much easier to stay in the rack and not fall, especially if you will additionally lean against the wall with your toes.

7. Stand near the wall

And now we got to the final stage of training. Place your hands about 20 centimeters away from the wall, then swing your leg up strongly while pushing your other foot off the floor. Try to take an even stable position, the body is stretched out in one line. Hold this position for as long as you can. If you lose your balance, you can lean your head (but not your toes!) On the wall.

And in conclusion, a few more tips:

• Do not hurry. Every movement and posture should come naturally to you.
• Don't skip steps. Even if it seems that everything is working out and you can immediately go to a handstand.
• Don't be afraid to fall. Until you overcome the fear of falling, you will not succeed. Therefore, try at least at first to practice on soft mats. You can even fall on purpose several times to make sure that there is nothing to worry about.

I hope you succeed. Good luck!