Do a perfect Handstand in 30 minutes. [Calisthenics]

Handstand

Handstand is a Calisthenic body-weight exercise, Handstands are known by various other names. In yoga, the handstand is known as Downward-facing Tree Pose (Adho Mukha Vrksasana) . In capoeira it is named bananeira.

Handstand is skill of supporting the body in a stable, inverted vertical position by balancing on the hands.

How you can learn handstand step by step. Today we are going to cover some basic and fundamental key factors to master in handstand. Before starting make sure you warm up your self to prevent injury in short term or long term warm up also helps in mobility.

We gonna cover

1. Form/ Execution.

2. Preparation + Mobility work.

3. Beginner Exercises + Progression.

4. Mistakes.

5. Variations.

Form/ Execution

Let's start with the execution in the first example we see a Banana Handstand which is certainly easier to stand but has no advantages over the straight Handstand. But it will help you in further for building shoulder strength and understanding the function of handstand if you can a banana handstand this may be something plus point.

The second example, we see the Str,aight Handstand which represents our goal the straight handstand has the advantage that you spare your joint because the body stand in a straight line this means less stress on the shoulder and lumbar spine in addition by doing the straight handstand. You tense and control the muscles in the torso, the hips and leg more effectively as we let the legs hand forward and form an arch back. The positive aspect is the improved control over your body because you are only able to stand straight when the shoulders, pelvis and legs are coordinates right. When you do the handstand you balance your body mainly through the wrists, the shoulder, the pelvis and the legs often a banana handstand only occurs because the mobility and the shoulder joint is missing to do is right, you have to tilt your pelvis backward and open the torso without forming and arched back.

Point to note.

• Banana Handstand has no advantage.

• Less stress on shoulder and lumbar spine in straight handstand.

• You tense and control the muscles in the torso, hips, and legs.

• Body mainly balanced by Wrists, Shoulders, Pelvis and Legs.

Preparation + Mobility Work

You can read this Basic Flexibility and Mobility guide for beginner. article for basic mobility program.

You can do

• Arch on Exercise ball - Doing arch on exercise help in spine and lower back mobility.
• Shoulder mobility - You can mobile your shoulder with rotating your hands in clock or anti-clock direction or you can learn from above mention link.
• Superman with hollow abdominal- This exercise help you to mobile your upper and lower back and also engage your core.
• Wrists warm up - You can do warm up your wrists by rotating your fist, putting some pressure on wrists and pulling wrists aside or opposite of your body.

Beginner Exercises + Progression

Now, let get to the exercises and progression. First you can start with

• A pike stand - Again it's important to open the angle between arms and torso. You can also do pike push up which is one of the best exercise to build shoulder strength choose a higher platform for get more benefit from this exercise.

• Crow pose - This exercise increase your power of straight arms which is quite important for a balanced handstand. This is a yoga asana in which you put your all body weight on your arms and keep in mind arms should be very straight. Including this exercise in your handstand progression will help you to reach your goal soon.

• Wall handstand - First you practice the kick up there are several methods of standing on wall is standing back and belly ones because you stand slightly away from the wall the body will not become completely vertical but you have to make sure that the body is straight itself.

• Closer to wall- Now, we move closer to the wall. If you kick up too hard you simply bounce off the wall you therefore, already train the right amount of kick up for free handstand because you are closer to wall your body is now vertical. Handstand on wall with belly side closer to wall give you muscle memory how it feel while free handstand.

• One-leg assisted wall handstand - The final progression is the one leg assisted wall handstand, here now only leg is placed on the wall and the other one is stretched out straight up. Now try to lose the other leg slowly and stand up straight because you still practice on the wall you can always rotate your self before you start with the free handstand.

• Exit - You should practice the correct exit form handstand here, you can either roll or rotate lateral relief from the handstand. This will help to become more fearless and you can do handstand anywhere.

Mistakes

1. Wrists placement

Wrists are the pillar for your handstand. Mostly people mistake with wrists placement and can't balance for long.

• Try to stretch your fingers.
• Connect your palm with ground.

2. Shoulder form

Shoulder is like structure of your handstand. Make sure you do these following this with shoulder.

• Push out shoulder.
• Push floor down.
• Push the scapula down.
• Make your arms super straight.

3. Alignment

For a perfect handstand for long period you should do handstand in straight alignment.

4. Engaging Core and hip.

Most of people don't engage core this could be biggest mistake.

• Activate Core.
• Bring your Hip back.
• Bring you feet slightly forward.

5. Pointing legs.

This help you in engaging your calves to your quads, hamstring all the way to your Core. That going to keep your body in like a straight line. Its going to be easier to control you body weight.

Cheat- Focus on one point straight of your nose.

Variation

There are tons of variation of handstand.You may also do the variation of handstand but the risks are loaded differently by the different form therefore, the body must also learn to balance with different angles. This is one of the most popular skill/exercise all over the world. Some popular handstand variations are

• One arm Handstand
• Stag split Handstand
• Hollow back Handstand
• Straddle split handstand
• Handstand on Parallet
• Handstand on Single bar
• Handstand Push Up

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Push Up - CrossFit Workout

Push up

A push up is a common body-weight exercise or we can call this a calisthenics exercise too. A push up is very effective exercise for the whole body. This can be done by anyone from beginner to advanced athletics. This exercise performed in very variation but the most popular style is classic Push up. Plus point of this body-weight exercise is that you can do anywhere without any equipment. But to get maximum benefits from push up it should be done with proper form you can check your quality of push up by clicking here. Push up is full body workout but primary muscles target is Pectoral Major (Chest muscles) and Triceps. You can change the pressure by changing the angle this method call is variations. Push ups performed in a prone position (laying down on ground with chest touch ground and back face upward) by raising and lowering the body using the arms. 

Muscles Involved 

Chest Muscles

•  One of the primary muscle targeted by push up is the chest muscles.  Pectoralis major and pectoralis minor  are the two large chest muscles act as main pushing muscle group.  As a result, these muscles become very strong and can become more muscular. click here for push up workout routine for chest.

Triceps Muscles 

• Secondary muscle target by push up is Triceps. The triceps also control the speed of elbow-joint flexion during the downward phase of the exercise. The closer together the hands are placed during a push-up, the harder the triceps work. There is a special sub-set of the diamond push-up. The special version of this push-up is when the diamond is placed directly below the nose instead of the solar plexus. The nose must almost touch the floor in the center of the diamond.

Biceps 

• During the push-up exercise, the short head of the biceps brachii muscle acts as a dynamic stabilizer. This means the muscle activates at both ends the elbow and the shoulder to help stabilize the joints.

Abdominal Muscles 

• The rectus abdominis and transversus abdominis contract continually while performing push-ups to hold the body off the floor and keep the legs and torso aligned. Both muscles compress the abdomen, and the rectus abdominis also flexes the spine forward, although it does not execute this function when performing push-ups.

Forearms

• Forearms worked as stabilizer to maintain a proper plank position in the standard prone push-up.

How to do Push up

Step 1. Start with the plank position place your and directly under shoulder in aligned.

Step 2. Engage your Abdominal muscles , Hamstring, Glute and also take care of lower back. (don't make arch)

Step 3. Go down slowly about 2-3 inch above ground. 

Step 4. Take care of proper form your elbow should be in "V" shape. Don't make arch with lower back. Look forward.

Step 5. Return to starting position. (take care of posture)

Posture Mistake

1. Body Position

2. Arm Position

3. Range of Motion

4. Shoulder Blade Movement .

Variations 

Knee Push up

• The easiest way to do push up in Knee push up you lay down on knee by this your lower body goes in rest position so, you only push your upper body.

One arm push up

• One of the hardest variation in One arm push up you push your body weight with only one hand which make push up harder. 
• trick - the more you flatter your leg the more it gets easy.

Hindu push up

• Hindu push up is a yoga variation of push up originated in India. This Indian style of push up is great exercise for whole body mobility and also for chest muscles.

Diamond Push up

• Diamond push up also known as Triceps Push up because this style of push up target primary on Triceps. You need more strength in your triceps then normal to perform Diamond push up.

Superman Push up

• Push your whole body with full power in air and do flying superman pose.

Fist Push up

• In this you do normal push but use Fist instead of flat palm.

Handstand Push up

• One of the hardest push up in this you have to do push up in handstand position.

Clap push up 

• At the peak of the push-up, push yourself up off the ground and quickly clap in midair. The fast jolting force of clap push-ups will help develop explosive power while also bulking up the pectoral muscles for a more defined chest.

Incline Push up 

• Put your hands on higher place about 2-3 ft. aligned in straight line.

Decline Push up 

• Put your foot  on higher place about 2-3 ft. don't make arch. 

One leg Push up

• Lift one leg up off the ground and do a set. Switch legs on the next set.

Medicine Ball push up

• Push up using medicine ball. This increase your core stability  strength.

Planche Push up

• An extremely difficult variation is to perform a push-up using only hands, without resting the feet on the floor

There are tons of variations of push like 360 push up, backhanded, double clap and 3 clap push up.

If you have further question just leave a comment.

Let me known if you like some other variations.

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Test Quality of your Push Ups

Push Ups

Push Ups are one of the most fundamental body weight exercise and are very popular the movement is simple can be done everywhere and it's very effective because you are using a lot of muscles at the same time sounds good right. The problem is that a lot of people concentrate on quantity over quality when doing push ups to avoid this you should focus on these four points make push-ups perfect.

Let's start with the first

1. Body Position

A push up is not only a triceps, chest and shoulder movement most people neglect attention in the abdominal muscles, the hip and the legs. Often they form and arched back and have a lack in body tension.

Avoid

Tilt your pelvis backward and keep your butt squeeze too tight the movement gets a lot harder with this, but it's also more effective.

2. Arm Position

The second point is the arm position the arm position doesn't really matter in term of the perfect execution a perfect push up can be done with a wide or a narrow grip but it's important to place your wrists in the nearly vertical line under your shoulder whrn you do the standard pushup.

There are still exception to that rule for example, when you are doing Pseudo planche Push ups which puts the focus more on your shoulder or when you're doing sphinx push ups which are a triceps dominant movement. If you are working with standard push ups and choose a wider grip it involves the chest more than a closed grip. If your aim is to put maximum effect on the chest you can get a workout routine for chest Click Here. And a closed grip sets to focus more on triceps.

Avoid

The only thing you should avoid completely are out flared elbows because this puts a lot of stress on your shoulder which can lead to injuries. The closer you place your arms to the body the more your elbows point backwards. The wider you place your arms the more your elbows going away from your body but they still point more backward then to the side.

3. Range of Motion

The third point is range of motion. This is quite simple, just don't cheat yourself. Go all the way up and ll the way down and let your body straight doesn't decrease the range of motion by bringing your head forward or your hips down.

4. Shoulder Blade Movement

The last point is to shoulder blade movement. This is very neglected point when you are going down you shoulder blade come together and when you go up they go apart. You should also focus on pushing them downward instead of upward, but don't forget there's still a difference between the passive and an active way of the shoulder blade movement if you are too weak in the shoulder gridle your shoulder blade comes together because you are not able to hold your body against the gravity. You can see this, especially at the top of the movement when you're going down to always focus on the tension and an active shoulder blade's movement don't let yourself fall down into your structures.

If you consider all those points and try it on your own you will notice that it's much harder to do, maybe your amount of maximum repetition will drop but that doesn't matter always focus on quality over quantity and you will be rewarded with progress and a healthy body.

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How to do a perfect Dip for Chest, Triceps and Shoulder.

Dip

A Dip is compound push exercise. Which work a lot numbers of muscles in your upper body at the same time Dip is also little bit controversial because they can affect your shoulder in a bad way.
If you don't adapt your body to it step by step. You lower your body down your arm go backwards and this can put a lot of stress on your shoulders, but like many other exercises it depends on how you execute it and prepare yourself for it to execute it right you should avoid these mistakes.

Let's start with the correct starting position.

1. Push your shoulder blades down to get the necessary tension.

2. You should also take an eye on your elbow position to extend your arms but don't overextend them.

3. Avoid a resting position on your joint and keep the tension.

4. The next mistake is any kind of half reps. when doing parallel bar dips you want to achieve a minimum of 90 degrees of flexion in your elbows of course you also can go deeper if your shoulder is mobile enough, but you should not force it because if you lack in mobility and experience, it's possible that you injure yourself in the short or the long term.

5. You should also take an eye on your spine movement some people lean their upper body forward and bend their spine when they go up and down this will also decrease the range of motion in your shoulder joint.

6.Now take a look on your elbows when we should avoid excessive outlay elbows when we do them on parallel bars. The elbow point more backward stems outwards.

7. The last mistakes is any kind keeping and swinging you strength for your dips not momentum.

Body Position.

When it comes to the body position. You can execute dips in different ways to affect some muscles more than others.

Dip For Chest

To do a chest dip you can lean yourself a little bit forward and also bring your legs pull you should also flare your elbows a little bit outwards.

• Don't do it too excessively try to squeeze your hand together at the top to target your chest in an optimal way.

Dip For Triceps

If you want to do a triceps dip aim for upright torso. Your legs should be under or in front of your hips the elbows are pointing backwards and are close to your body.

Dip For Shoulder

It's also possible to do a shoulder dip therefor you should lean your body forward as a complete until your whole body get out of the vertical line the more you lean yourself forward the harder this look get your elbows pointing backward and are close to your body.

ShoulderBlade movement

Your body like every other upper body movement, we should also take a look on the shoulder blade movement. When you start in the top position the shoulder blade is pushed downwards and slightly forward neutral. When you go down as well as possible. When you push yourself up you go back into the starting position, of course, this also depend on the specific variation of the dip and your body position as well.

Variation

Until now we are only talking about parallel bar dips. But there are also other ways to do, you can also do them on single bar or on rings.

On single bar you have to lean yourself and also bring your legs forward in this case you get into the right center of gravity for that movement.

When we talk about rings we are more flexible. Ring can live independently so you can do a different version of the exercise of course, it's harder to stabilize the movement, but the benefits is that you can rotate the rings or push them together with this freedom you can adopt the movement battle to your goals so for the most possibilities with dips you should choose rings but keep in mind that ring dips are harder than bar dips because you also have to stabilize the wobbly rings. That's great for your coordination and strength, but bad for your reps, it's also not the right tool to start with so when you're new to dips then start with an easier progression and work your way up intil you can do them on the wrists.

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Target your every chest muscle with these Chest exercises

Chest exercise

Are you looking chest exercise without any equipment? You can grab your exercise from here in this article guys i'm giving you simple body-weight exercise to gain chest muscles. In this article you get to known how to target every single muscle of the chest. You don't need any equipment but if you want and ready to do harder versions of these exercises, you can add some weight. To add weight you can add weight jacket or simply a bag which is full of heavy stuff. Before you start any of these exercises I recommend you to do Warm up and after completing exercise do Stretching. Warm up help's you in not getting cramp and prevent from injuries. Stretching is extremely effective in gaining muscles. Before we get to the exercise, it's useful to collect information about some chest fundamental muscles. 

Chest exercises

Push Ups -  

The push up requires the work of many muscle groups, with one of the primary muscle groups being the chest muscles.

Wide Push ups:-  Wide grip push-ups are very commonly used by those looking to really optimize their press-up strength and are similar in most ways to a regular push-ups or even a diamond press-up.

Perform a wide push-up in a way similar to that of a regular push-up:

Step 1: Place your hands wider than shoulder-distance apart (about one and a half times as wide); keep your fingers pointing forward.

Step 2: Extend your legs fully behind you and tuck the balls of your feet into the floor.

Step 3: Tighten your core, keep your back flat and your buttocks squeezed.

Step 4: Slowly lower down until your chest touches the floor, keep your elbows straight above your wrists.

Step 5: As soon as your chest touches the floor, push away from the ground and return to the starting position with your elbows fully extended.

Decline push ups:- If you look at the classic incline bench press, you will see that your upper arms are aligned not directly in front of your torso but at an angle upwards from that position. This shifts the focus to the clavicular fibers of the pecs and helps you to build a bigger upper chest. If you want to recreate this with a bodyweight chest exercise you can do at home you simply have to change the way you do normal pushups. By doing a decline push up, you will recreate the same position of your arms and therefore hit the same area of your chest. Decline Push Up works the upper chest and front shoulders (delts) more than the regular or incline variation.

How to perform decline push ups 

Step 1: Choose a stable surface about 2' to 2.5' ft. height e.g Chair or box

Step 2: Put your toe on chair/box . 

Step 3: Put your hand ground directly under shoulder.

Step 4: Up your chin,  don't look down to ground.

Step 5: Maintain your Form (posture) .

Incline push ups: - To hit more of the lower chest and prevent that saggy chest and pecs, you want to perform incline pushups. The incline pushup angles your body upwards but your arms downwards (similar to the position they will be in when doing the decline pushup). Because of the angle, the Incline Push Up works your lower chest and back more.

How to perform Incline push ups 

Step 1: Put your hand on chair/box .

Step 2: Hand should be straight under shoulder.

Step 3: Take care of your form, elbow should go backward in V-shape.

Step 4: Touch your chest with chair.

Step 5: Don't do fast, maintain a constant speed.

* Click here to get workout program for chest*

Dips - When it comes to building chest muscles, most people will think of the Bench Press first. But if you do them right, Dips can give you much more benefits.

For best chest building results you’ll need to learn how to perform Dips that target the chest more than the triceps. The Dips are great in targeting the outer chest. This kind of exercise makes your chest look not only bigger, but also wider. 

How to perform Dips 

* For this exercise you will need access to parallel bars. You can also use two parallel chairs.*

Step 1: To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

Step 2: While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

Step 3: Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. 

Step 4:  Remember to squeeze the chest at the top of the movement for a second.

Step 5: Repeat the movement for the prescribed amount of repetitions.




To get fast and more profit from Dips exercise do some Variations:


If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

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Chest Workout - Push ups for chest

Chest workout

Today i am gonna give you a full body weight exercise for puffing your chest . This routine if for all  level beginner to advanced. A bigger  chest is one of the basic and liked everyone looks for great personality. 

Why you go to gym lift heavy weight when you can do at home without any equipment just you and you . You can do your chest bigger and puffed with a most effective pushups training at your home.

You well heard and know about Push ups . Pushups is body weight exercise which directly put pressure on chest and secondary on biceps or triceps according on variation .

There are a lots of variation of push which put pressure differently on chest . 

Some  popular variations of push ups 

1. Wide range push ups
2. One hand push ups 
3. Alternate push ups 
4. Clap push ups
5. Double clap push ups and lots more

Push ups for chest

Actually wide range pushups is more likely for chest exercise but the in this session we don't do that this exercise is design for fast result in puffing chest . You can check out videos of famous Bar brother . 

Lets start the session

In this session you have to 3 set's of 4 push up exercise you have do all 4 exercise continuously .After completing all exercise their is rest of 1- 2 minutes according levels . Do not forget warm up and stretching . Warm up is needed for preventing you from cramp , it is good and basic thing to remind,

1 minute warm up help you to not getting injured for a month and stretching help your muscle relax.

• Warm up:-   20 jumping jack 

                                10 hand rotation (clock wise and anti-clockwise)

For Beginners 

Normal push ups      5 reps

Decline push ups      5 reps

Incline push ups       5 reps 

Diamond push ups   5 reps

                           3 Set's

                                      Rest 2 minutes                              (increase if needed)

For Intermediate 

Normal push ups      8 reps

Decline push ups      8 reps

Incline push ups       8 reps 

Diamond push ups   8 reps

                               3 Set's

                                      Rest 2 minutes                           (increase if needed)

For Advance

Normal push ups      10 reps

Decline push ups      10 reps

Incline push ups       10 reps 

Diamond push ups   10 reps

                             3 Set's

                                      Rest 2 minutes                        (increase if needed)

• Stretching :-   Cobra pose for 30 second (click here for yoga lesson) 

Normal Pushups 

How to do :-

1. Lay on ground with your chest side.
2. Up your whole body except hand and toes.
3. Place your hand direct straight under shoulder. as shown is picture
4. While going down make sure your elbow go backward in V-shape.
5. Then push your body up with chest . 

Note* Don't make arch in back while pushing your body up,

Decline Push ups

How to do :- 

1. Choose a stable surface about 2' to 2.5' ft. height e.g Chair or box
2. Put your toe on chair/box . as shown in picture
3. Put your hand ground directly under shoulder.
4. Up your chin,  don't look down to ground.
5. Maintain your Form (posture) .
   
   

Note* Perfect form (posture) is better way for fast results.

Incline Push ups

How to do:-

1. Put your hand on chair/box .
2. Hand should be straight under shoulder.
3. Take care of your form, elbow should go backward in V-shape.
4. Touch your chest with chair.
5. Don't do fast, maintain a constant speed.

Note* The more you increase height it become more easy or the more you decrease height harder it 

            become.

Diamond Push ups 

How to do:- 

1. Join your both hand in diamond shape. as shown in picture
2. Put your hand directly under middle of chest.
3. Look forward while going down.
4. Touch your hand with your chest. don't cheat your self
5. Maintain your form (posture).

Note* Try to do slow and constant it increase tension in muscles .

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