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Introduction
Secret 1
Secret 2
Secret 3
Workout
 Introduction to Handstands

A handstand is a gymnastics move where a person

balances on their hands with their legs extended vertically
into the air. This dynamic and challenging skill requires
strength, balance, and flexibility, making it an impressive
feat to master.

Handstands have been a staple in gymnastics and

acrobatics for centuries, and they have gained popularity
in recent years as a popular calisthenics exercise.
Handstands offer a range of physical and mental benefits,
from improving upper body strength to building
confidence and concentration.

Whether you're a seasoned athlete or just starting out,

handstands can be a fun and rewarding challenge to add to
your workout routine. In this eBook, we'll explore the
fundamentals of handstand training, including the
anatomy and technique involved, how to prepare your
body for handstands, and how to progress and refine your
skills over time.
So, get ready to learn everything you need to know about
handstands and start your journey to mastering this
incredible skill!

 FALLING FORWARD

SO, GENERALLY IN HANDSTAND THERE ARE 2 MAJOR

PROBLEM YOU MIGHT FACE. IN ORDER TO BALANCE IN HANDSTAND YOU
HAVE TO CONSTANTLY PRESS AND RELEASE WITH YOUR FINGER TIPS AND
PALM. SO, WE HAVE 2 CASES HERE THE 1ST IS WHAT TO DO IF FALLING
FARWORD AND 2ND IS WHAT TO DO IS FALLING BACKWARD THAT'S IT.
IF WOU UNDERSTOOD THIS HANDSTAND IS A PIECE OF CAKE.

SUPPOSE YOU KICKED UP IN HANDSTAND (HS)* AND YOU TRIED TO BALANCE

BUT YOU'RE FALLING FORWARD JUST PRESS WITH YOUR FINGER TIP ONTO
GROUND (LIKE YOU'RE SQUEEZING A BALL) PRESS WITH FINGER INTO THE
GROUND. IT WILL AUTOMATICALLY FORCE YOUR LEGS TO COME FARWORD

THAT'S IT TRY DOING THIS DRILL GO INTO (HS) AGAINST THE WALL AND
TRY PRESSING INTO GROUND AND TRY TO LIFT YOUR LEGS OR MOVE OUR
LEGS AWAY FROM THE WALL. IMPORTANT PART IS TO FOCUS
AND UNDERSTAND HOW PRESS IS IMPORTANT IN (HS)...

 FALLING BACKWARD

SO, NOW YOU KNOW WHAT YOU HAVE TO DO IF YOU'RE

FALLING FORWARD IN (HS) JUST PRESS INTO GROUND.
NOW 2ND THING IS WHAT TO DO WHEN FALLING
FORWARD IN (HS)...

YOU KICKED INTO (HS) AND STARTED BALANCING AND YOU

WERE FALLING FORWARD SO U PRESSED GOOD BUT WHILE
PRESSING TOO HARD U STARTED FALLING BACKING INTO
KICK POSITION IN THIS SITUATION U HAVE TO
DO THIS..
U PRESSED TO COUNTER FALLING FOREWARD OK? NOW
JUST RELEASE THAT PRESSING FROM YOUR FINGER
AND YOU WILL FEEL THAT YOUR LEGS ARE GOING AGAIN FOR-
WARD SO JUST PRESS AGAIN THAT'S IT.

REMEMBER GUYS! IN (HS) YOU HAVE TO CONSTENTLY

FIGHT TO GET A BALANCE THAT'S IT
JUST PRESS AND RELEASE DO THE SAME AGAIN AND AGAIN...

 HOW TO EXIT IN (HS)

Exiting a handstand can be just as important as entering it, as it

requires control, balance, and proper technique to prevent
injury.
Here are steps to safely exit a handstand:

1. Start by bending your knees and bringing them towards

your chest, while keeping your balance.
2. As your knees come closer to your chest, begin to shift your
weight forward. This will start to transfer the weight from
your hands back to your feet.
3. Once your weight is shifted forward, begin to lower your
legs towards the ground. Move slowly and control your
movements to avoid landing too fast.
4. As your feet touch the ground, gently lower your body by
bending at the waist and hips, until you are back in a
standing position.
5. Take a few deep breaths and shake out your hands to
release any tension in your arms.

It is important to practice exiting the handstand regularly, so

that you become comfortable and confident with the
movement. Remember to stay relaxed and keep your
movements slow and controlled to prevent injury.

Here is a handstand hold workout that you can use to improve

your handstand endurance and stability

1. Wall-assisted handstand hold: Place your hands on the

ground near a wall and kick up into a handstand position,
with your feet touching the wall for support. Hold the
handstand for 10-30 seconds and then come back down.
Repeat for 3-5 sets.
2. Freestanding handstand hold: Start by practicing your
handstand kick up away from the wall. Once you have kicked
up, hold the handstand position for as long as you can. Aim
to increase the duration of the hold each time you practice.
3. Handstand hold with shoulder touches: From a handstand
position, lower one shoulder to the ground and then raise it
back up. Repeat on the other side. Continue to alternate
sides for 10-15 repetitions.
4. Handstand hold with leg raises: From a handstand position,
raise one leg up towards the ceiling and then lower it back
down. Repeat on the other side. Continue to alternate sides
for 10-15 repetitions.
5. Dynamic handstand hold: Start in a handstand position and
then pulse your legs up and down while maintaining your
balance. Repeat for 10-15 repetitions.

Here are some of the most common handstand mistakes and

tips on how to avoid them

1. Incorrect hand placement: Your hands should be placed

shoulder-width apart with your fingers spread wide to create
a stable base. Placing your hands too close together can
cause instability and make it harder to balance.
2. Not engaging your core: Handstands require a strong core to
maintain stability. Make sure to engage your abs, glutes, and
lower back to keep your body in a straight line.
3. Lack of shoulder flexibility: Tight shoulders can limit your
range of motion and make it difficult to maintain good form.
Incorporating shoulder stretches into your warm-up routine
can help to improve your shoulder flexibility.
4. Poor alignment: Handstands require good alignment, with
your body in a straight line from head to heels. If you're
bending at the hips or rounding your lower back, you may
need to work on your balance and core strength.
5. Over-kicking: Over-kicking, or kicking too hard or too fast, can
cause you to lose your balance and make it harder to control
your movements. Practice kicking gently and slowly to build
control and balance.

 THNX FOR BUYING THIS EBOOK

As you come to the end of this book, I hope you have found the
information and insights contained within it to be valuable and
helpful in some way. Whether you've been reading it to gain a
better understanding of a particular topic, to improve your skills,
or simply for the enjoyment of it, I hope that you have found
what you were looking for.

I want to take this opportunity to thank you for choosing to read

this book and for taking the time to invest in your own personal
and professional growth. Your dedication to learning and self-
improvement is truly commendable and I am honored to have
been a part of your journey.

As you close the pages of this book and move forward, I

encourage you to take the lessons you have learned and apply
them to your life in a meaningful way. Remember to always keep
an open mind, to seek out new opportunities for growth and to
never stop learning.

Thank you again for reading and I wish you all the best in your
continued journey of self-discovery and growth.