What is Calisthenics? A Beginner’s Guide Calisthenics is an alternative method of bodybuilding primarily through bodyweight exercises such as push-ups, pull-ups, chin-ups, parallel bar dips, leg raises, and others. The calisthenics movement has gained popularity over the years due to its no-equipment exercises. Just like in gym bodybuilding, calisthenics exercises and workouts significantly differ for beginners and advanced-level athletes. The range varies depending on the progression level, strength, endurance, and flexibility. Before going ahead into the movements that vary between beginner, intermediate, and advanced-level calthenics athletes, it is necessary to understand a few essential pointers that might come to mind while training. 5 Things to Consider While Beginning Calisthenics Q1. Would You Need a Good Diet? The simple answer is “Yes.” Without a good diet, you can’t build a desirable physique at the gym, and the same is true with calisthenics. Therefore, you must consult a ...
5 Steps to Learn a Handstand Quickly
1. Practice a Wall Handstand
The best way to approach a problem is often going head-on. In this case, it is practicing a handstand against a wall or support to rest your legs. You can begin by keeping a wall facing back and pushing your legs toward the wall. Eventually, you would be standing straight against a wall.Once you achieve this goal, try to do it opposite, i.e., your stomach towards the wall. Keep the back straight, as you could arch and hurt your back. Try to hold the handstand against the wall for 30 seconds in the beginning and aim to exceed a minute hold without spoiling your posture, avoiding too much neck movement, and keeping the hands stable.
2. Tap The Opposite Side of the Shoulder with the Palm of Your Hand
Once you are in a handstand posture against a wall, try tapping the opposite shoulder with the palm of your hand. Try to create sets and reps out of this exercise. For example, tap each side 10 times and do three sets. This is one of the most effective methods of building arm and shoulder strength without thinking about being injured.If you have done plank taps, you can easily understand this exercise. If you already have good shoulder and arm strength, do handstand push-ups against the wall or handstand push-up hold. Remember, in this case, the stomach is facing toward the wall. Doing a shoulder tap with your back facing the wall is tougher. So be mindful and careful.
3. Walk With Your Hands While Holding a Handstand Against the Wall
So you have already achieved 40% of the goal by completing a handstand against a wall and tapping your shoulders with the opposite hand. You may think such exercises are easy, but they only seem easy if you have good shoulder and arm strength. In this case, you could easily do step one and then practice directly without support.I think you should go through all the steps to avoid injuries and enhance your strength. So, the next step would involve walking with your hands in any direction and returning to the point from which you began hand-walking.
Remember, you are walking sideways in this exercise. If you have good strength, try to move forwards and backward from a single point without injuring yourself. It is a good exercise to learn if you also want to proceed with handstand walks after completing the handstand. Try to do three sets of ten reps or more on each side.
Once you finish the first one, your hand and shoulders will understand the muscles you are trying to activate and help you stay in that posture for longer. If you feel unsure about trying a handstand without support, join a fitness training course and take the assistance of a trainer. In addition to handstands, you can learn other exercises such as hand walk, human flag, back & front lever, muscle ups, etc.
4. Move One Foot Away from the Wall
After building more strength for a handstand, you have now reached a point where you can easily keep one foot away from the wall while in a handstand posture. Once you do this, you should join both feet together for a few seconds and point the feet toward the cloud. Since your back faces the wall, you would likely pull both legs down. Ensure to avoid headbutts on the wall. Also, don’t try this with your stomach facing the wall, as you could land in backbend posture and hurt your back & arms. Once more, do three sets of 10-15 reps of this exercise.5. Try a Handstand W/O Support
Now the stage has arrived for you to try a handstand without support. If you have been practicing parkour, you will avoid major injuries. But don’t think about getting injured at this point because you have already enhanced your strength and stamina. You have to trust yourself to control your feet. So push with one leg and try to align the next one. If possible, hold for five seconds.Once you finish the first one, your hand and shoulders will understand the muscles you are trying to activate and help you stay in that posture for longer. If you feel unsure about trying a handstand without support, join a fitness training course and take the assistance of a trainer. In addition to handstands, you can learn other exercises such as hand walk, human flag, back & front lever, muscle ups, etc.
P.S. If you find the first step challenging, you should develop strength by doing bodyweight exercises like push-ups, pull-ups, chin-ups, and muscle-ups.