Document 6490893

Table of contents :
I.
II.
Introduction
Handstand push-up
A.
B.
C.
D.
E.
III.
IV.
Explanation of terms used
The progression of exercices
Muscles involved
Format of progression and methods of intensification
Weekly schedule
Conclusion
Supersaiyan requirements
page
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Introduction
In this ebook, I'm not going to teach you the balance without support (Free Handstand), but i
will teach you how to do free handstand push-up.
Before you start to learn the Free handstand, I advise you to be able to do 10 full range of
motion HeSPU with the wall.
If you do not know what is the HeSPU, do not worry, I will explain everything in the book.
I will not be held liable for injuries incurred if it proves to be the case regardless of the
reason for the injury.
Let’s go !
Handstand push-up
A.
Explanation of terms used
I will use several terms in the book and in order to not be confused, I explain them in
detail.
Free = This term refers to the fact that we practice the balance without any support, it is
free, nothing helps us.
HeSPU = This term means Headstand push-up, those are handstand push-up except that
the range of motion is not at its maximum.
Your head does not go below than the level of your hands, like when you're with hands
on the ground, your head can not go lower than your hands.
HSPU = This term means Handstand Push-up.
Your head goes below than the level of your hands, like when you do it with hands on
chair, or a small wall, or between parallel bars…any support that allows you to go below
the level of your hands; the range of motion is maximal.
B. The progression of exercices
1. HeSPU with legs at 90° on a support
Simply place your feet against the wall or any other support so that your legs form a 90
degree angle with your upper body. What is important here is the pushing angle.
You must be vigilant to push directly vertical, and keep the body tight at 90 degrees
throughout the whole movement, look backwards (I’m looking at the furniture), your
head stays in alignment with your arms, go down until your head touches the ground.
2. Negative HeSPU with wall
Start in a handstand position with back against the wall and go down as slowly as
possible until you have your nose near the ground and then lower your feet on the
ground.
Get back up into the handstand position against the wall and continue
the exercise for the necessary number of repetitions.
You only do the negative part of the exercise (descent), it is too hard to do the
positive for now (ascent).
You have to stay straight, do not arch the back, for this you should place your hands
about 4-6 inches from the wall.