How to Practice Handstands: A Complete Guide from Beginner to Mastery
Handstand is an exercise that both exercises core strength and improves balance, and has become increasingly popular among fitness enthusiasts in recent years. Whether you are a yoga enthusiast or a street fitness expert, handstand is an iconic move that shows body control. This article will provide you with a detailed handstand training guide to help you master this skill step by step from scratch.
1. Benefits of Handstand
Before we start practicing, let us first understand the benefits of handstand on the body:
| Benefits | Description |
|---|---|
| Enhance core strength | Handstand requires abdominal, back and buttock muscles to work together |
| Improve blood circulation | Inversion improves blood flow to the brain |
| Improve balance ability | Train the body’s spatial perception and coordination |
| Relieve spinal pressure | Particularly beneficial for people who sit for long periods of time |
| Increase upper body strength | Especially the shoulder and arm muscles |
2. Preparation before handstand
1.Safety first: Choose a soft surface to practice on, such as a yoga mat or grass, and avoid practicing on hard ground.
2.Warm up exercise: A thorough warm-up can prevent injuries, focusing on mobilizing your wrists, shoulders and core.
| Warm-up | times/time |
|---|---|
| wrist wrap | 15 times per direction |
| shoulder wrap | 20 times each before and after |
| Plank | 30-60 seconds |
| downward dog | hold for 30 seconds |
3. Handstand training steps
1.Handstand against the wall: This is the best starting point for beginners
| steps | Description |
|---|---|
| 1 | Facing the wall, place your hands on the floor shoulder-width apart |
| 2 | Push one foot on the ground and swing the other leg upward |
| 3 | Place your legs against the wall and keep your body in a straight line |
| 4 | Hold for 10-30 seconds and slowly increase the time |
2.core strength training: A strong core is the key to free handstand
| training movements | Number of sets × reps |
|---|---|
| Supine leg raise | 3×15 |
| Russian twist | 3×20 |
| Plank | 3×30-60 seconds |
| Superman style | 3×15 seconds |
3.balance exercises: Gradually break away from the wall
When you can stand handstand against the wall for 1-2 minutes, you can try the following advanced exercises:
| Practice method | Description |
|---|---|
| One leg off the wall | Keep one leg against the wall and the other leg in the air |
| briefly off the wall | Lift your legs off the wall briefly and try to maintain balance |
| Use accessibility tools | Such as handstand or companion protection |
4. Common errors and correction methods
| Error | Correction method |
|---|---|
| wrist pain | Strengthen wrist warm-up and adjust hand position |
| Arched back | Tighten your core and imagine lifting your hips up |
| arms bent | Keep arms straight and shoulders stable |
| Fear | Start with a low height and gradually increase |
5. Training plan suggestions
Here is an example 4-week handstand training plan:
| Week number | Training content | Frequency |
|---|---|---|
| Week 1 | Handstand against the wall for 30 seconds x 5 groups, core training | 3-4 times/week |
| Week 2 | Handstand against the wall for 1 minute × 4 groups, practice with one leg off the wall | 4 times/week |
| Week 3 | Handstand against the wall for 1.5 minutes × 3 groups, briefly leave the wall and try | 4-5 times/week |
| Week 4 | Try a free handstand and aim to hold for 10 seconds | 5 times/week |
6. Safety precautions
1. It is best to have someone by your side to protect you when practicing, especially for beginners.
2. If you feel dizzy or uncomfortable, stop practicing immediately.
3. Avoid practicing handstand immediately after a meal.
4. Patients with high blood pressure and glaucoma should avoid inversion.
5. Take it step by step and don’t rush.
7. Persistence is victory
Handstand is an athletic skill that requires patience and persistence. Everyone progresses at a different rate, so don’t compare yourself to others. Keep track of your practice time and progress, even small improvements are worth celebrating. Remember, everyone who can do a handstand starts from scratch.
With systematic training and correct methods, most people can master handstand within 1-3 months. When you successfully complete the free handstand for the first time, the feeling of accomplishment and joy will be the best reward for all your efforts.
Now, get your yoga mat ready and start your inversion journey!
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