If you are interested in calisthenics training and bodyweight exercises, the handstand is a great exercise/hold to master and begin with. From there you can build on to it and do more advanced exciting things like the handstand push up, various yoga poses and planches. It is a great way to build strength in your shoulders, arms and core.
Here are a few tips to get you started:
1. Do Push ups.
Do a lot of push ups and inverted ‘A’ push ups to get your wrists and shoulders stronger. You can start with 5 sets of 10 reps that can be added into your regular training, say on chest or shoulders day. Remember to warm up your wrists throughly beforehand by doing some simple wrist stretches and movements.
2. Practice the form.
Lay on the ground on your stomach with your arms extended straight above your head and point your toes. Now tense everything so that you feel like one complete unit from your toes to your fingers, and keep everything in a straight line. Practice holding that pose, because that is how you should hold a handstand. Keep tight everywhere.
3. Kick up.
Place your hands on the floor in front of you, with your legs bent (almost as if you a are kneeling) and on your toes. Practice kicking up off one leg to half way and come back down to get used to this kicking up motion. Next step is to kick up off one leg and place your leg against the wall in the handstand.
4. Use the Wall.
Use the wall to help get you used to the form and to build up the strength. Once you can kick up past half way, try to kick up all the way into a handstand and place you legs on the wall and lean against it. The goal is to just hold that handstand against the wall for a few seconds and come down. Repeat this a few times and build up your time that you can hold it.
Eventually when you are comfortable with just holding it for some time, move one leg off the wall and balance with the other leg. Next is to try to remove both legs off even for just split second and repeat a few times.
Initially start with your back to the wall, but if you can try to rather do it facing the wall so as to prevent too much bend in your back, as you want to always be as straight as possible.
5. Use a spotter.
Find someone you know and trust. We usually get afraid when trying without the wall, even if we are more than capable, because in our mind we know it’s not there and the fear of falling over becomes apparent. So when moving away from the wall use a spotter to get over the fear. Kick up into the handstand and let the spotter act as the wall, just to stabilise you then let you go.
A great finisher to your workout are some #handstandpushups .. If you’re just starting out use the wall and build it up. As you go along slowly remove one leg off the wall, and then alternate legs. And rather start with your chest and stomach FACING the wall.?✌#handstands A video posted by fitnish.com (@fitnish) on