Once you have learned to do the handstand, the next and most natural exercise is to walk on your hands. Start with small steps and take breaks, so as to learn how to maintain balance even in an inverted position. Once you have mastered these movements, you will be able to impress your friends by walking on your hands with the same naturalness as when walking on your feet.
Steps
Part 1 of 2: Perform the handstand
Step 1. Do a warm-up
Do some stretching exercises and other light activities to warm up your muscles and make your body limber for this physical challenge. The preparation phase minimizes the risk of injury. Take at least 5-10 minutes to stretch and warm up your muscles by doing these techniques:
- Rotate your ankles, wrists, and neck to loosen your joints.
- Bend forward until you touch your toes, hold the position for 30 seconds and repeat the sequence 3 times.
- Perform 3 sets of 10 hops on the spot.
- Run around the block (about 800m).
Step 2. Identify a suitable area for exercise
The ground needs to be slightly cushioned as you will surely fall a few times. If you train outdoors, choose a lawn, but make sure there are no stones or sticks. If you have decided to stay indoors, then get some exercise mats or choose a room with a carpeted floor.
Step 3. Ask someone to observe you
When you are learning to do the handstand and walk on your hands, it is always a good idea that someone is nearby, so as to support your legs in the correct position until you are able to maintain your balance on your own. Ask a friend to stay close to you while you practice.
- Ask him to hold your legs up gently so they stay straight once you are upright.
- After training for a while, you will no longer need a helper. Ask him to stand some distance away, unless you are about to fall.
Step 4. Get into the starting position
Stand erect on your feet with a comfortable and well-balanced posture. Do not contract your arms, which must instead be extended at your sides; alternatively carry it over your head. Both of these starting positions are great for a handstand.
Step 5. Take a step forward with your dominant leg
Think about which foot you usually use to kick a ball; this corresponds to your dominant leg. Take a straight step forward and not sideways, to be able to maintain balance when you are "upside down".
Step 6. Point your body forward and place your palms on the ground
As you perform the step, the body should lean forward, towards the floor, like a swing with a fluid and constant movement. Do not make the mistake of bringing your hands straight down and your legs up with excessive momentum, otherwise the only result you will get will be to fall forward.
- Keep your arms straight. If you bend your elbows, you will get hurt.
- Keep your shoulders raised towards your neck.
Step 7. Push your legs and pelvis upwards with a swing
Using the fluid motion from the previous step, use momentum to lift your legs and straighten your body. Keep your back and legs straight and do not throw your head back, otherwise you will curl your back as a result and you could get hurt.
- Make sure your helper is close to you as you bring your legs up. This is when the risk of falling is greatest.
- Keep your legs straight and together to avoid falling sideways.
- The weight should be distributed on the fingers and not on the wrists.
Step 8. Try to hold the position for 20 seconds or more
Before walking on your hands, you must be able to control the body, movements and maintain balance even in an inverted position. Continue to train in the handstand until you no longer have difficulty in assuming and holding this position for at least 20 seconds.
- If you can't do this exercise, try climbing vertically by "walking" on a wall. Get into the plank position with your feet facing the wall. "Walk" on the wall and gradually move your hands towards the wall until you are upside down with the wall as support. Try to gently detach yourself from the wall, so that your body stands upright unaided. Eventually you will be able to perform this exercise without the need for other supports.
- When you want to get off the vertical, do a flip forward by bending your arms and rolling around on yourself. If you are flexible enough, you can also simply bring your feet back and finish the movement with a bridge.
Part 2 of 2: Learning to Walk
Step 1. Choose a spacious area with a flat, soft floor for your exercises
A park, a garden or a floor covered with gymnastics mats are ideal for this purpose. Check that there is enough space to move freely: you will need a much larger free surface than what is necessary for the vertical alone. It would be helpful to have a sturdy wall nearby to walk along its surface.
Step 2. Ask a friend to check your movements
He should stay at a safe distance in front of you to grab and support you as you stand upright and learn to walk on your hands. He can also stand behind you and grab your legs in case you start to fall.
Step 3. Do a handstand
Just as you did during the workout described in the previous section, take a step forward, bend your body at waist level and place your hands on the ground. Use the momentum of this fluid movement to bring your legs up. Aim your legs and pelvis high and try to achieve good balance for a few seconds.
Step 4. Maintain the position
Keep your arms straight and look for good balance. The legs must be together in order not to lose the center of gravity and remain still. Once you feel comfortable, ask your helper to let you go. At first you will stumble a bit on your hands in an attempt to keep your balance, but this is the first step necessary to learn to walk.
Step 5. Take baby steps
Move one hand forward, leaning slightly in the direction you want to go. You took your first step on the hands! Now move the other hand forward, always according to the direction you have chosen. It is best to take baby steps while you are learning.
- Don't try to walk too fast or take large steps. It is very easy to lose your balance when you are a beginner with this type of exercise.
- Try to move in one specific direction instead of resting your hands where it happens. Practice controlling your movements.
Step 6. Find the balance
As you begin to move, you must continuously adjust the position of the legs and torso to avoid losing balance. If you begin to bend towards the abdomen, move your legs forward above your head. If you notice that you are about to fall forward, onto your back, adjust the position of the legs again.
- Upper body strength plays an important role in this exercise; it allows you to quickly bring your hands back to the right position and regain balance. If you feel that your legs are falling back slightly, use your palms to shift some weight on your fingertips. If you feel your legs drop forward, push your fingers against the ground as if trying to pick up a handful of dirt.
- The goal is to find the center of gravity, that is to place the weight of the body directly above the hands. With practice, you will be able to find it.
Step 7. Walk and stop several times
Do a few small steps on your hands for about 20 seconds and then stop for another 20 before starting to move again. This exercise teaches you to have great control over body movements. Over time, you will be able to take large steps naturally.
- If you start moving too fast, increase the amplitude of the steps to slow down and regain control.
- Try the technique of walking in the direction you are about to fall. Make sure your hands are always perfectly aligned with your feet. As you walk forward, tilt your body in that direction and move your hands accordingly. Repeat this sequence several times.
- Remember to contract your abs and watch your hands; this allows you to maintain balance.
Step 8. Finish with a flip when you're done
Bend your arms, bring your chin to your chest and do a somersault. Alternatively, bend your legs and bring your feet back to the ground. If you find yourself falling forward, onto your back, you can also try to bend over and come down slowly.
Advice
- If you point your feet up, you also improve your balance.
- Some people believe that bending the legs makes the exercise easier in the learning phase, you can keep them straight later.
- In the early days, train in the pool to understand the feeling you get.
- Work your arms, shoulders, abdomen, back, and leg muscles regularly for this exercise. Do not expect the body to be ready overnight. Strength can compensate for the lack of balance, and the shoulder muscles and trapezius must be firm to be able to walk on the hands with some ease. The great thing about this exercise is that with practice, the body will naturally strengthen and acquire greater balance.
- Tuck the shirt into your pants. If you have long hair, tie it in a ponytail or bun.
Warnings
- When you feel that your arms are tired, stop exercising. As soon as you notice that you are tired, frustrated or feel dizzy, take a break! It is absolutely not useful to keep trying in these cases, as you will not be able to learn much more. The only thing you will be able to do is to fall on your head.
- Most likely it will take a long time to be able to walk on your hands; do not be discouraged therefore, it is not an exercise that you can learn overnight.
- The most serious injury in this exercise is falling on the back. If possible, try to land with your legs. It is important to learn how to get off the support on the hands with an overturned. If you know how to do a somersault dive, then you will be able to get off the support on your hands. Be careful of the people around you.
- Don't put all your weight on your fingertips as you could fracture multiple fingers and potentially injure your back or spine.
