If you want to learn how to do handstands, just like everyone else on Instagram, make sure to finish reading it because this is your time to shine. This traditional move is fun to learn, fun to master, and fun to play around with once you are solidly planted with your two hands to the ground.
It turns out that making this majestic gymnastic move is not only for people who want to get an excellent Instagram picture, but it is also for people who want to get healthy. For starters, this move targets your laterals, Deltoids, Trapezius, rhomboids, arms, as well as your core muscles.
Not only that, but people will also get the same benefits from doing handstands as they would from other muscle strengthening exercises. It will increase your lean muscle mass, help improve your mood, increase body strength, or increase bone density, just to name some of its benefits.
While some people who want to learn how to make this move go to yoga instructors who have mastered this pose as part of their routine, you do not need to be yoga experts to learn how to do this like a boss. Take it from experts and trainers. In this article, we deconstruct this move into simple drills that will build the necessary upper-body, back strength, and core required to pull it off, so that people can finally check this difficult gymnastic move off their fitness bucket list.
How Does it Work?
Add these simple handstand preparatory moves to your regular workout routine. You can also do them all together for gym sessions dedicated to handstand preparation. You will need a plyo box (foam or soft are preferred) and a sturdy wall.
To find out more how to make a makeshift plyo box, click here to find out more.
Hollow Hold
Lie on the floor with your face up, arms overhead, legs overstretched, and biceps by the ears.
Lift arms and legs, so feet and shoulders are off the ground. Keep your head in a neutral position.
Hold this for at least 30 to 60 seconds with three sets of repetition.
Pike Hold
For a lot of people, the idea of being upside down is quite terrifying. Finding a chair or box and place your feet on it so that you will get comfortable.
Crouch, facing away from the plyo box, and with your palms shoulder-width apart on the ground.
Doing this one step at a time, position the feet on the top of the box, lifting your hips, and walking with hands closer to the plyo box. Align the hips over the shoulder, to the wrists, and straighten both legs to form an “L” shape with the body.
With the neck neutral, and the gluts and quad muscles engaged, hold the position as long as possible. Hold it for 30 to 60 seconds, and do three sets.
Wall Walks
Bring yourself to a plank position with both your feet next to a wall. Walk your … Read More...
