The handstand might seem like an exercise that defies the laws of physics and impossible to perform, but you’re wrong. You can master this exercise:
There are exercises that simply look great. We have all seen someone perform a movement that requires balance, concentration and strength and that seems to defy the laws of physics. We call these heroic moves, high-level maneuvers you’ve seen on Instagram, but never imagined you could achieve.
The good news is that with the right plan you can learn how to do it. Gymnast David Durante teaches you how to stand on your hands.
Despite what you might think, it takes more than brute force to perform the handstand, which is why you don’t see Hafthor Bjornsson or Shaquille O’Neal standing often.
“I like to think of a good handstand as a triumvirate, where strength, stability and body position in space are worked on,” says gymnast David Durante.
Here we reveal the keys to perform this demanding and impressive exercise: the handstand.
THE POSITION TO MASTER HAND STOP
The first thing to consider is how you are going to position yourself to start with the progressions. Please note the following. Your hands should be shoulder-width apart, facing forward and with your fingers open. You should keep your head in a neutral position, in line with the shoulders. Try to keep your gaze fixed on a point near your thumbs.
THE PROGRESSIONS YOU NEED FOR STOPPING HANDS
Once you know how to position yourself, it’s time for you to accumulate time under tension, so that your body gets used to the position.
1. Stand in a pushup position with your feet touching a wall.
Slowly start walking with your feet on the wall, moving backward with your hands until your body is at a 45-degree angle to the ground. Your body should form a straight line from the toes to the shoulders. Keep your arms stretched. Perform 6 repetitions of 20 seconds.
2. Start standing up, facing a wall.
Place your hands a few inches from it. Raise your legs and rest your heels on the wall. Keep a straight line from the balls of your feet to your hands (as in the photo). Spend 7 seconds in that position. Get down and rest. When you can, try to spend 15 seconds in that position and rest for a similar period, then 30, 45, 60, etc.
3. Do the same as in the previous point, but this time take one leg off the wall.
He progresses to spend more and more time under stress. Once you are comfortable with one leg in the air, move on to the next point.
4. Do the same as in points 2 and 3, but now take both legs off the wall slowly.
It progresses little by little, accumulating time under tension. In case you lose your balance, put your legs back on the wall and try again.
5. Once you’ve mastered point 4, try doing a handstand without the wall.
You got it! Now ask your friend to take your photo for Instagram. Tag @menshealthmx and you could appear in a future edition.
WHEN YOU STAND HANDS, don’t forget to breathe deeply at a constant rate. Sometimes when you feel the blood go down to your head right away and the pressure increases it has to do with holding your breath.