Guy Handstand At Beach

How to Accomplish the Perfect Handstand

Balance and strength are the two most important keys on how to accomplish the perfect handstand. This is very apparent especially in gymnastics, dance, and cheer leading..

Handstand is also evident in yoga. It demands a lot of time and patience just to achieve that perfect handstand.

What Is The Handstand?

FItness Lady HandstandThe Handstand is the act of lifting the body to form an inverted vertical position. It uses the hands through arms’ strength and perfect balance. The basic handstand involves fully extended straight arms with shoulder-width distance while the legs are fully lengthened way up.

Sports enthusiasts believe that there are several handstand benefits which include muscle toning. This is mainly intended for the core and arms sections. It also affects balancing, proper posture and even relaxation (doing the yoga handstand).

Meanwhile, doing a handstand is not that easy to accomplish. It takes a lot of practice to achieve the proper basic handstand.

 

How Doing Handstands Factor With Gymnastics

Among all the related sports, gymnastics have the most visible manifestations of handstands. The following are some of the benefits that one can get from handstand gymnastics:

  • Strength, Balance, and Spatial Awareness

According to USA Gym Organization, practicing handstands also helps the athletes in developing strength, balance, and spatial awareness. Aside from that, a proper handstand is a constant progression needed for the gymnast’s skill enhancement and discipline.

  • Upper Body Strength

This helps in the development of upper body strength among gymnasts. Since handstand involves supporting the body weight in an inverted position through balance, the upper body has to be stable and reliable.

  • Flexibility

The Gymnastics Revolution revealed that handstands could help the gymnast develop one’s flexibility more. They claimed that the position significantly affects the flexibility of the athlete. If the athlete has better flexibility than the usual, this requires lesser strength in the press handstand.

  • Strengthening and Controlling of the Core

The handstand does not only strengthen the arms and shoulders, but it also strengthens the core and keeps it controlled. As the gymnasts lift their weight from a handstand position, they should be able to monitor their core section. In this way, one can maintain a stable, balanced position.  

Muscles Involved in The Handstand

Drawing Side Arm FlexingAll the muscles in the body are involved when doing and practicing handstanding. The following areas are most developed through doing a handstand:

  • Shoulders
  • Arms
  • Neck
  • Back
  • Fingers
  • Core

All of these muscles are involved in a handstand as you keep your balance. Aside from the fact that these muscles get well-toned in a handstand, here are some other benefits of doing and practicing it:

  • Helps you increase your balance

Aside from being physically healthy, you need to have a real balancing skill to hold and sustain yourself while doing the handstand. You can develop your balancing ability by making small adjustments while holding yourself up. This is to avoid from falling.

For beginners, one can practice handstand against a wall to prevent from being off-balance. As you progress, you can learn to balance slowly without depending on the wall.

  • Helps proper breathing and blood circulation

A handstand can help increase circulation towards the upper body and ease pressure from the feet and legs. The posture also strengthens and stretches the diaphragm, enabling proper blood flow to the lungs. This also helps in developing proper breathing technique  as one has to focus on his/her breathe while centered in the handstand.

  • Happier self

The nature of handstand can assist in boosting one’s mood since the blood flow towards the brain can increase energy. It also has a relaxing effect. This is beneficial for people who are under stress.

The focus and concentration that one gives while doing handstand can help him/her forget the pressure and anxiety around him/her. According to some experts, handstand can contribute to relieving anxiety, panic attacks, and depression.

Basic Steps in Doing a Handstand

It is not easy to accomplish a perfect handstand form. It requires practice, dedication, patience, and time to achieve the perfect handstand. The following are the basic steps in doing a handstand:

  1. Establish a strong foundation.

To practice a perfect handstand, you need to develop first a good foundation which starts by the hollow position hold. You can do this by lying straight on your back with your arms outstretch over the head and your legs fully extended. While lying, press your lower back onto the ground then slightly lift your legs up from the floor with your toes pointing out.

After which, raise your arms and head to form a straight line with your spine. For as long as you can, hold this position. Practice this position until your holding strength also increases.

  1. Practice the high plank.

After you have established a foundation, you have to practice the elevated plank. In this way, you can strengthen your arms and shoulders as well as your core. In this position, you are starting to develop your balance and flexibility.

In the elevated plank, you have to begin in a push-up position while your feet are against a wall. Slowly, walk your feet up to the wall until you have lifted your lower body off from the floor. Hold this position for a while making sure that your back is straight.

This is the wall stand. In this way, you are getting familiar with the upside down position.

  1. Try to practice without the wall.

As you are already familiar with the position, you can start practicing without the wall. Aside from kicking your feet towards the wall, you can curl up your spine in a position wherein you are trying to bring your knees towards your chest.

From here, you can start lifting your lower body up with your hands pressed on the ground and your arms slowly stretching out, lifting your body up. Hold this position until you can find your balance and focus on your breathing.

From here, you can start lifting your lower body up with your hands pressed on the ground and your arms slowly stretching out, lifting your body up. Hold this position until you can find your balance and focus on your breathing.

Meanwhile, you need not be a gymnast or an athlete to do a headstand. You can do this from the comfort of your home with the guidance of experts. Through regular practice, focus and dedication, you can execute eventually the proper ways on how to accomplish the perfect handstand.