In five to seven weeks, you can achieve the strength and balance needed to perform a handstand by following a simple program to increase physical strength in the upper and middle of your body.
Steps
Step 1. Weeks 1 & 2
Work on your shoulders and upper body strength by adding pull-ups, shoulder exercises, and pushups to your core resistance training. If you're not training right now, start a weight training program (2-3 days a week with adequate rest between sessions) built around shoulder and core (core) exercises. Don't neglect the core! Work your abs by lifting your knees or legs, doing pushups, exercises like plunk, and / or lifting your legs back into a lying position on your stomach.
Step 2. Weeks 3 & 4
Continue training from step 1, but start working on your balance and getting used to being upside down. Add the wall handstand to your workout. You don't have to push up and down with your arms if you can't, keep your arms slightly bent (don't bend your elbows out) and practice holding your body in this position. Practice 5 or 7 times per workout for 10 or 20 seconds each.
Step 3. Stand upright, put your hands near a wall, with your fingers pointing to the wall
Gradually shift your body weight onto your hands and push your legs up and forward towards the wall until your heels touch the wall.
Step 4. Weeks 5 & 6
Continue training on steps 1 and 2, but now try to hold yourself upright without the help of the wall. Don't worry about doing big maneuvers, but see if you can move your body while putting all your weight on your hands. If you have a training partner, ask them to hold you by the ankles. This is a great way to switch from a wall position to a free vertical.
Step 5. Weeks 7 & 8
At this point you should be able to balance on your hands, thus performing a perfect handstand. You should also be able to do at least one repetition of vertical pushups. Congratulations.
Advice
- If you've been exercising for a long time and have enough strength in your upper and middle body, you can probably make the transition in three to five weeks. For beginners it will take all seven to eight weeks.
- Also, always pay attention to your limits. Don't go too far, or you may find yourself with a broken neck bone. If you feel weak, stop and take a break, then resume or save up for another day.
- Don't neglect the core! Much of being able to stand upright depends on a very strong core capable of maintaining balance between shoulders, arms and legs. Without a strong core, the legs will fall to one side or the other.
- Ask someone to watch you. It will be safer to have someone beside you besides the wall.
- If you feel weak, simply drop your legs to the floor, with your toes first. Better to fall on your knees or feet than on your head.
- In theory it is best to train with a partner. A partner can help you by holding your ankles when making the transition from wall vertical to wall away.
Warnings
- Warm up your wrists before starting your workout. It could be a difficult exercise for the wrists.
- If you feel weak, let your legs drop to the starting position. Better to break the fall with your feet and knees rather than your neck.
- Rest if you are getting tired.
