YOU DON’T HAVE TO BE A GYMNASTICS PRO TO MASTER THE HANDSTAND

Many people are deterred from trying this seemingly underappreciated and underutilized full body technique by their dread of being upside down, the transition to get there, and the straight-up face planting.

But it’s not as hard (or frightening) to perfect the handstand as it might seem. You can quickly realize that all it takes to perform a handstand is a combination of strong technique, a little bravery, and, of course, a ton of practice if you have the correct guidance and mentor.

Not to add there are numerous full body advantages. You’ll use most of your body’s muscle groups from your hands to your feet when you perform a handstand. And it begins with activating the muscles in your hands, fingers and arms; it continues with tightening your legs, glutes and core; it concludes with pointing your toes.

Doing handstands will increase your body awareness and control, which will improve your balance and coordination in addition to your strength. According to our expertise, being upside down can aid enhance digestion and blood circulation. She also talks about the unparalleled confidence boost you’ll experience as you learn to feel more at ease in an upside-down position.

It’s time to put fear aside and get ready to become an expert at the move you always wanted to do or used to do as a child

HANDSTAND GUIDELINES FOR GROUPS OF PEOPLE:

• Commence by standing up.
• Lean forward and raise your arms straight up above your head to perform a lunge.
• Spread your hands shoulder-width apart on the ground. Kick the rear leg into the air and push off the front leg at the same time, raising it to meet the back leg.
• Maintain momentum to come to a stop in an extended, upside-down handstand.
• Point toes, erect and taut legs, a tight core, tucked in pelvis, active shoulders, and a neutrally positioned head.
• As you descend, return your arms and upper body to an erect standing position and lower your front and back legs to the floor.

SKILLED ADVICE FOR BEING A HANDSTAND MASTER

• Maintain consistency in your work. (For instance, practice three times a week for ten to fifteen minutes).
• Have patience. Spend some time developing your upper body’s strength and range of motion as well as your body’s awareness and control. (Make advancements)
• When starting off use a spotter. You can get assistance from a wall if you don’t have a spotter.
• To ensure a safe exit from a handstand, take the time to understand how to turn out of it. (Falling safely; instructions for this below).
• When performing a handstand, keep in mind that your hands and fingers serve as your base. An important part of keeping your balance is using your fingertips.
• Keep your core and shoulders tight. When doing a handstand, having active shoulders and a taut body will greatly assist.
• Understand how to safely fall out of a handstand before things go south.
• It can be tempting to want to go straight into the handstand as soon as you’ve decided to master it. But before you dive in headfirst, FITBULK emphasizes the value of using a spotter (or a wall) and understanding the correct way to land a handstand.

• Once you’re upside down, you can tumble due to panic or an unbalanced feeling. This is normal, and as you gain confidence, practice will help to minimize these feelings.
• You can exit a handstand more gracefully and safely if you land out of the motion correctly. This technique requires expertise and experience, and is more akin to a roll or cartwheel than a literal “fall.”

Here are two techniques to practice “falling”:

The Step-Down Approach

• It’s easy to use this method: exit the same way you entered. This is probably a natural method you’ve used when attempting handstands in the past.

• At the peak of the handstand, split your legs and carefully lower each one separately.
• Retrace your steps and descend using the same method.
• If you find yourself leaning to one side and fear that you could fall, use the Turn and Plant Method.
• Move your legs apart if you begin to sag to one side.
• Turn a little to the side and lower your outside leg (if at all possible) to the ground.
• Then to descend safely raise your opposing hand.

PRO TIP FOR:When doing the turn and plant approach maintain your arms straight. You’ll fall (don’t worry, we’ve all been there) if your arm bends with your body weight above it.

“Before attempting to do handstands, someone with injuries to their hands, wrists, elbows and/or shoulder(s) might wish to acquire medical clearance,”suggests FITBULK. “Those with blood pressure difficulties, back, neck, or spine disorders, as well as those with brain injuries or vision problems, should also get medical clearance.”

A handstand is a move that many people want to master. Hire a certified fitness expert or sign up for a respectable gym where you will receive the greatest (and safest) instruction available. Don’t hesitate to give it a try. You may incorporate this exercise into any workout routine to improve coordination, body control, and overall muscle strength.