Get ready for handstands: Hand position and balance
A handstand is one of the most difficult things to master. You have to hold your body straight up with no bend or deviation from its original shape.
There are many ways to achieve a handstand but there are only two methods which will allow you to move your whole body into a perfect position while keeping it stable during the process. They are called “the three points” method and “the vertical plank” method.
The three point method is based on the idea that when you first start learning to learn to do a handstand, you need to focus on getting your hands close together in front of your face. Then, gradually move them apart until they touch each other.
This way, if something goes wrong (for example falling off the ladder) then you will still be able to grab onto something solid like a wall or ceiling.
The vertical plank method is similar to the three point method except that instead of touching your hands together, you place them parallel to the ground. Once again, if something goes wrong (falling off the ladder), then you will still be able to grab onto something solid like a wall or ceiling.
There are several reasons why these two methods work better than others:
They require less strength.
The fewer muscles you need to use in any activity, the less effort you will have to use to keep yourself balanced. Less effort means you can start the process over again if something goes wrong.
Just like toddlers who are learning how to walk: they don’t push themselves up if they start to fall, they just put their hands down so they can try again.
They do not require as much core strength.
If you feel your core getting tired before you get your hands in the right position, you can rest them on something solid and take a break. After resting, you can continue exactly where you left off.
They require less energy.
As with any skill, learning how to do a handstand takes a lot of energy. You want to keep this energy as long as possible so that you don’t run out before you get it right.
Pushing yourself too hard and too fast can be very frustrating.
They are not as intimidating as other methods.
The three point and vertical plank methods do not require as much strength and energy as some of the other methods which is encouraging for you. This sense of encouragement will help keep you motivated to learn how to do a handstand.
As with any skill, it takes time and practice to master something new. Also, it requires the right amount of motivation and patience.
It is important to stay positive and don’t compare yourself to others. Be your own competition. Good luck!
There are many other factors involved in learning how to do a handstand. For example, you must be patient and consistent in your practice.
You should also know when to take a “mental break” from training so that you can come back fresh.
Also, there are many other types of training such as push ups, pull-ups, bodyweight squats, and others. These will help you build up the strength and endurance that is required to learn handstands.
But, if you master the techniques described in this article, everything else will fall into place.
Do not rush yourself. The human body can only do so much at one time.
If you push yourself too hard you will not get any further. You will only put yourself at risk for injury and that will set you back even further. So take it slow and steady.
You can start by holding the plank position for about 10 seconds and do as many squats as you can before your legs are too wobbly to continue. As your strength and endurance increase, so will your time limits.
You can use a wall to help you in the beginning. If using a vertical wall, place your back against it and slowly straighten your legs until they are fully extended.
Keep them in this position and walk your hands up the wall until they are above your head. You can also use this method against a door frame.
Use a spotter when you can. It may be embarrassing for you or your partner, but it is better to be safe than sorry.
A dizzy spell or loss of balance at an inopportune time can be avoided by proper precaution.
Put yourself in situations that challenge your balance on a daily basis. Try standing on one leg and watching TV or trying to stand up from a seated position without using your hands.
Try not to use anything other than your legs for balance though, otherwise you won’t get the full effect.
Don’t wear too much while you’re training. Sure, it might be colder in the house without the air conditioning on, but your body will produce more heat and you’ll start to break a sweat rather quickly when performing exercises.
This will keep you from getting fatigued as quickly and allow you to continue your training session without having to take breaks or rest too often.
When you do rest, however, don’t just sit or lie down. This will cause your body to go into a state of relaxation and you’ll fall asleep.
Get in the habit of resting in a crouched position with your knees slightly bent and your hands on your legs. This way, your body won’t feel as if it’s fully at rest and you will be able to continue your training session without any major interruptions.
Don’t beat yourself up if you can’t get something right away. This is a common mistake that many people make.
When they come across something that they just can’t seem to grasp, they get frustrated and eventually start to dread their training sessions. This will cause them to fail in the long run.
Always take something away from your training sessions, no matter how big or small. It could be as simple as learning that you need to rest more often or it could be a major breakthrough that you never would have thought of otherwise.
Just remember that everything adds up and the key to continual growth is persistence.
You need to be persistent no matter what happens. Many people start out with the best of intentions, but fizzle out because they either get too impatient or overwhelmed by the amount of work involved.
You must push through all difficulties if you want to succeed and as you keep on doing your daily training, it will eventually become a part of your life. It won’t feel like work anymore; it will feel natural.
Your training will also make you more aware of your body and how it works. You’ll be able to gauge your endurance levels better and you’ll be able to tell when you’re really pushing yourself.
It will also help you to differentiate between pain and injury. You may still experience some minor aches and pains, but as long as you keep on top of them, they shouldn’t hinder your progress too much.
As your body grows stronger and more flexible, your mind will be growing stronger as well. Some of the readers of my magazine have actually reported increased awareness and clarity of thought after following these same guidelines.
While this is really just a “side effect” of the training, it’s certainly a welcome one. Your goal is to open and awaken your “chi” energy within you. This will in turn, help clear your mind and allow you to become more focused.
The next step is to actually learn how to defend yourself with what you’ve learned so far. You need to learn real self-defense techniques and how to defend against them.
I’m sure that some of the stuff you already know would work in a real life situation, but it’s better to be safe than sorry. Your goal is to really understand the principles of combat, so you can avoid having to use what you’ve learned in the first place.
The way you’re going about your training is good and there’s no need to change anything yet, but I want you to start watching what you eat as well. A person’s energy level is directly related to the food that they consume and if you want to have lots of energy then you need to make sure that you’re eating the right things.
You don’t need to become a vegetarian or anything like that though.
Just make sure you’re eating foods that are full of protein and nutrients. Fruits and vegetables are good for you too, but I don’t want you to overdo it.
You need the extra protein because you’re going to be putting your body through more strenuous activity than the average person. You don’t need to eat anymore than you already are though, just make sure that you’re eating the right things.
Also, I don’t want you to worry about the cost of all this. I’ll hook you up whenever you need something.
If you think that you’re going to have some money left over then save it or spend it on something special. Listen, I know that this is probably all really strange for you and that you’ve got a lot of questions, but try not to worry about it too much. I know what I’m doing and I’m looking out for your best interest.
You smile at Mr. E fully understanding what he’s telling you and what he wants you to do. You fully trust him and know that he has your best interest in mind.
“Okay, I understand everything that you’ve told me.” You say.
“Good, now why don’t you go back to class and try to act like nothing is different. If anyone asks you if you’ve seen me, just say that you have and that I told you that if you wanted to make something disappear then to practice on your homework.
Don’t mention anything that we talked about, okay?”
“Okay.” You agree.
You give Mr. E a hug and then wave good-bye to him as he walks out the door.
One could wonder why you’re being so trusting of a stranger, but deep down you know that this is a good man. You can sense it.
Mr. E promised you that he was going to help you and so far he’s done nothing but stay true to his word.
Besides if he really did have any malicious intent then he could have carried it out by now with how often the two of you have interacted and the fact that you live alone.
You head back to class and try to pay attention, though your mind is elsewhere most of the time. You can’t wait to get home and practice all the cool moves that you’re going to learn.
A few hours later, you walk through the front door of your house and head straight towards your room. You’re so eager to start practicing that you don’t even stop to get something to drink.
As soon as you reach your room, you immediately jump up into your bed and fall backwards onto it. You reach your hand over your head to grab the cube that Mr.
E gave you and feel around for it until you grasp it between your fingers.
As soon as you touch the cube, you close your eyes and center yourself. You focus on the fact that Mr.
E wants nothing but good things for you and that he would never do anything to hurt you.
You take a deep breath and then finally speak.
“I want to learn how to fight.” You say as you open your eyes.
You don’t experience any sort of transformation or anything like that. In fact, it appears as if nothing happened at all.
However, you know something has changed because you can feel it. A subtle tingling sensation is coursing through your body.
“Now that I’ve activated it, Mr. E said that I’ll be able to use it to learn how to do all sorts of cool things.” You say with a smile.
You sit up in your bed and then jump down to the floor. Now that you can feel yourself changing you want to see what you’re actually capable of.
You stand in the middle of your room and close your eyes again as you try to concentrate. You take a couple of steps forward and then quickly turn your head to the left.
You can sense everything within your room. You take a couple of steps back and then hop up as high as you can. As you fall you quickly reach out your hand to catch yourself, which you do, though just barely.
“This is so cool!” You say as you fall onto your bed.
You want to test yourself even further so you walk into the hallway and close your door. Your mom is in the kitchen preparing dinner and Tanaya is in the living room watching TV.
Both of them are completely oblivious to what you’re doing.
You slowly walk down the hallway pushing your senses out in front of you so as to not overlook anyone who might be nearby. You pause and concentrate for a moment on Tanaya and her aura that you see before your eyes.
It’s a very pale blue, which indicates calmness and tranquility.
“She’s watching TV…” You say to yourself as you turn away from her and focus on someone else in the house.
There are two auras that you see, one red and the other purple. The red indicates anger, rage even.
The purple shows a more calm and collected spirit, but with a hint of mischief.
You quickly glance around and realize that the purple must be your sister’s as it’s the only one that really fits with what you know about her. You turn back towards the hallway only to find her standing just a few feet away from you.
She stares at you with a mix of surprise and suspicion.
How did you do that?”
You pretend like you don’t know what she’s talking about.
“You turned your head and looked right at me, but when I walked into the hallway you didn’t even see me until I was right beside you.”
You look at her in disbelief, how could she not know?
“Of course I knew you were there, I could sense your aura…” You state as a matter of fact.
Now it’s her turn to look at you in disbelief.
What’s wrong with you?”
You realize that she must not have the sight, that must be why she hasn’t noticed any changes in you yet. You make a mental note to be more careful as you don’t want her to find out that you’re different from everyone else in some way.
“Nothing…” You reply.
So, am I right?”
“Uh, yeah…I guess.” You answer trying to play it off like it was no big deal.
She looks at you with suspicion for a moment and then shrugs her shoulders.
“I had to try, you know.”
She smiles at you and then reaches out and punches you in the arm.
“I wouldn’t put it past you to start using your new tricks on me.” She laughs.
You look at her smiling face and are glad that she doesn’t seem to be mad or upset with you. You were a little worried that your new abilities might frighten her or make her feel uncomfortable.
If she doesn’t know, then there is no reason to worry though, at least not yet. You make a mental note to be extra careful around her.
Over the next couple of weeks you manage to learn a lot more about your abilities and how to control them. Part of you is fascinated by the whole process, while the other part of you can’t wait until you no longer have to go through it.
You start trying out your abilities at night while you’re sleeping, attempting to move objects around you with your mind. The first few nights you only manage to lift really light objects like socks and underwear, but after a while you begin moving heavier things like books and small tables.
You also begin experimenting with something your parents recently acquired, a video camera.
Sources & references used in this article:
The handstand: A four stage training model by V Uzunov – Gym Coach, 2008 – researchgate.net
Basic Grips and Positions for Beginning Sports Acrobatics by R Buell-Size, R Buell-Size, R Buell-Size – Technique, 2002 – usagym.org
Learning the” Banana Tree’: Self-Modification Through Movement by G Downey – Redrawing anthropology: Materials, movements …, 2011 – books.google.com
Teaching fundamental gymnastics skills by D Mitchell, B Davis, R Lopez – 2002 – books.google.com