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inversion

How To Do A Headstand: A 6-Step Guide

How To Do A Headstand: A 6-Step Guide

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Turn down for what? For headstands, of course! They're so much more than just an awesome party trick. Inversions have several benefits that may enhance your overall well-being, bringing greater strength, awareness, and calmness to your body and mind. By stimulating blood and oxygen flow to your upper body and brain, inversions give your heart a bit of a break and relieve pressure on your lower back and legs. They encourage you to breathe deeper, helping your lung tissue to work more effectively and efficiently. Because headstands require a great deal of focus and balance, regular practice can improve your concentration, memory, and awareness. Whenever you're feeling stressed or anxious, being upside down can even turn your frown upside down by stimulating the release of endorphins into the blood stream.

Headstands are tricky - there's no way around it. If you've ever wondered how to do a headstand, Chriss from @livingmovingbeing shared her best tips.

How to do a headstand

How to do a headstand : The ultimate guide to get you started // The PumpUp Blog

Things to bear in mind

https://instagram.com/p/7s3HsEqlCh/?taken-by=pumpupapp

The video included above is sped up. This is not my first time doing a headstand - I used to have a pillow beneath my head, or a wall behind me. I have fallen over multiple times.

You will need core strength and back strength before you will be able to do a headstand successfully.

If you think you're ready to try, then here's what you do:

The steps

  1. Clasp your fingers into a cradle and kneel on the ground. Leave your pinky fingers on top of each other so that they don't crush and squeeze when you perform the inversion. How to do a headstand (GIF) - The PumpUp Blog
  2. Bend forward and place your head on the floor between your arms. The top back section of your head should be securely anchored by your clasped hands. How to do a headstand (GIF) - The PumpUp Blog
  3. Walk your feet forward, using your tippy toes to bring your lower body closer to your head. Your bottom should be stacked on top of your thighs as much as possible. How to do a headstand (GIF) - The PumpUp Blog
  4. Engage your core and start to lift your feet off of the ground. This is where you find your point of counterbalance. You'll really need to control your core and have FAITH. Take it slow and find the sweet spot where you can lift your feet without overarching or over balancing. Be prepared to lose your balance a few times before you get to know what this feels like. Tip: Have a pillow or cushion ready behind you and plenty of space so that you don't knock things over. How to do a headstand (GIF) - The PumpUp Blog
  5. Slowly lift your legs. Once your feet are off the floor and you're in a crouched egg shape upside down, slowly lift your legs and simultaneously straighten them, working hard with your core to maintain your balance as you shift the weight above you. I imagine stacking my body parts on top of each other in a straight line to find this balance. How to do a headstand (GIF) - The PumpUp Blog
  6. There are safe ways to fall. Falling is an a essential part of learning to do anything awesome.

Did this guide help you learn how to do a headstand? Let us know how long you can hold yours in the comments below!

Learn how to do a handstand in 5 steps (Beginners)

Learn how to do a handstand in 5 steps (Beginners)

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Do you want to learn how to do a handstand? You don't have to be a trained gymnast, a circus professional or a yogi to do it. Follow these easy steps demonstrated by PumpUp member @randy_dizon  and you will be on your way to accomplishing a handstand in your very own home! All you need is a chair or stool, a wall and a lot of floor space.

Step 1: Warm up your wrists

Learn how to do a handstand in 4 steps (for beginners) | Warm up wrists gif // the PumpUp Blog

Make sure to take your time and really stretch out your wrists in all directions. Not only will this help to prevent any injuries, but you will also be strengthening your wrists at the same time.

Step 2: Push-ups

Learn how to do a handstand in 4 steps (for beginners) | Push up gif // the PumpUp Blog

Learn how to do a handstand in 4 steps (for beginners) | Pike Pushups gif // the PumpUp Blog

 

 

 

 

 

 

 

Strong pushups will help you gain the upper body strength to hold yourself upside down. Pike push-ups are a more advanced variation that will help you to gain much more upper body strength.

Step 3: Chair-supported handstands

Learn how to do a handstand in 4 steps (for beginners) |Chair balance gif // the PumpUp Blog

Using the chair try to stack your hips on top of your shoulders, once you feel comfortable with that slowly lift one leg up to the sky straight up and then once your comfortable slowing bring the other leg up.

Step 4:Wall-supported handstands

Learn how to do a handstand in 4 steps (for beginners) | Wall Handstand gif // the PumpUp Blog

Go back and forth between this step and Step 3. Using the wall, face the wall in a handstand. Make sure to keep your body completely straight, staying just an inch away from the wall. The only part of your body that should be touching the wall is your toes to maintain balance. It's scary, so you need to trust in yourself and use your fingers to stay balanced.

Step 5: Unassisted Handstands

Learn how to do a handstand in 4 steps (for beginners) | Handstand gif // the PumpUp Blog

Master each step before moving on to this last stage. The most important aspect of your training is repetition! The more you practice, the better your handstands will get. Learning how to do a handstand takes time. By following these steps, you'll be well on your way to perfecting your handstand.

Learn how to do a handstand in 5 steps (for beginners) // the PumpUp Blog

For more tips and cool videos follow PumpUp's professional calisthenics athlete @randy_dizon for more fun workouts!