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Handstand English 31.05.23
Handstand English 31.05.23
Handstand English 31.05.23
GYMNASTICS
TRAINING PROGRAM
HANDSTAND
BASIC LEVEL
Number of week
FONDATION PROGRESS STRAREGY
Total number of weeks
On the firs to weeks we make You can progress through the
a stronger wrist, shoulders, program by 4 new sessions
core muscle. Improve balance
per week. Link to general warm up
and stability component.
video (Click to play)
You can also repeat one
TECHNIQUE session twice. This model will
take more time, but will help Link to stretching video
On the third week we will (Click to play)
focus on the specific build the better technique.
technique things which will
help you to confidently go into
a handstand position. RECOMMENDED Link to video with
EQUIPMENT exercise (Click to play)
STRETCH | 2 SETS | 12 REPS WRIST CIRCLE | 3 SETS | 12 REPS TOY | 2 SETS | 12 REPS CATERPILLAR | 2 SETS | 10 REPS HD SUPPORT | 2 SETS | 6 REPS
Session 2
DISCO | 2 SETS | 14 REPS COCKROACH | 2 SETS | 1 MIN SIDE TO SIDE | 2 SETS | 12 MIN BANANA | 3 SETS | 1 MIN THREE | 2 SETS | 6 REPS
Session 3
ROTATION | 2 SETS | 15 REPS PANTHER | 2 SETS | 1 MIN ROLL BLOCK | 3 SETS | 10 REPS DOWNWARD | 2 SETS | 10 REPS STRADDLE | 3 SETS | 6 REPS
Session 4
WALL CIRCLE | 2 SETS | 10 REPS STEPS | 3 SETS | 1 MIN BASKET | 3 SETS | 12 REPS PLANK | 3 SETS | 40 SEK HALF | 3 SETS | 6 REPS
week
/ HANDSTAND GENERAL
WARM UP STRETCHING
Session 5
BLADES | 2 SETS | 12 REPS CAT | 3 SETS | 12 REPS HOLLOW | 3 SETS | 12 REPS OSTRICH | 3 SETS | 12 REPS HALF | 2 SETS | 6 REPS
Session 6
YTI | 2 SETS | 14 REPS SHRUGS | 3 SETS | 12 REPS BICYCLE | 3 SETS | 12 MIN OSTRICH | 2 SETS | 8 REPS HEAD STAND | 2 SETS | 6 REPS
Session 7
THUMBS | 2 SETS | 12 REPS CRAB | 3 SETS | 1 MIN TOY | 3 SETS | 12 REPS BALANCE | 3 SETS | 12 REPS SWING | 2 SETS | 12 REPS
Session 8
ROTATION | 2 SETS | 15 REPS STEPS | 3 SETS | 1 MIN HOLLOW | 3 SETS | 14 REPS BANANA | 3 SETS | 8 REPS SWING | 3 SETS | 10 REPS
week
/ HANDSTAND GENERAL
WARM UP STRETCHING
Session 9
ROTATION | 2 SETS | 20 REPS WRST PUSH UP | 2 SETS | 14 REPS SHLDR STAND | 3 SETS | 12 REPS LOWERING | 2 SETS | 8 REPS FROM KNEE | 2 SETS | 10 REPS
Session 10
ROTATION | 2 SETS | 20 REPS WHEELBARROW | 3 SETS | 1 MIN TOY | 3 SETS | 14 REPS BANANA| 2 SETS | 1 MIN JUMP | 2 SETS | 10 REPS
Session 11
ROTATION | 2 SETS | 20 REPS SHOT | 3 SETS | 1 MIN HOLLOW | 2 SETS | 12 MIN HANDSTAND | 3 SETS | 8 REPS HANDSTAND | 3 SETS | 40 SEK
Session 12
CIRCLE | 2 SETS | 20 REPS BALANCE | 2 SETS | 1 MIN SAUSAGE | 3 SETS | 12 REPS BANANA | 2 SETS | 6 REPS SLIDE | 3 SETS | 10 REPS
week
/ HANDSTAND GENERAL
WARM UP STRETCHING
Session 13
LION KING | 2 SETS | 12 REPS WRIST CIRCLE | 3 SETS | 12 REPS HOLLOW | 2 SETS | 8 REPS LOWERING | 2 SETS | 6 REPS HANDSTAND | 3 SETS | 6 REPS
Session 14
BABY WINGS | 2 SETS | 14 REPS BUG | 3 SETS | 12 REPS SAUSAGE| 3 SETS | 12 REPS HANDSTAND | 2 SETS | 40 SEK KICK SWITCH | 3 SETS | 8 REPS
Session 15
CIRCLE | 2 SETS | 15 REPS SHRUGS | 3 SETS | 10 REPS HOLLOW | 2 SETS | 10 REPS CHANGE | 3 SETS | 10 REPS BALANCE | 3 SETS | 10 REPS
Session 16
STABILITY | 2 SETS | 15 REPS BALANCE | 2 SETS | 1 MIN SCISSORS | 3 SETS | 14 REPS BALANCE | 3 SETS | 6 REPS BALANCE | 3 SETS | 10 REPS
CARBOHYDRATES
BASIC NUTRITIONAL 4 calories per gram
BASIC NUTRITIONAL
Carbohydrates are chief source of
GUIDELINE energy for all body functions and
GUIDELINE
muscle exertion. Must be the basis of
FOR FAT LOSS all ration plan. Couscous, wild rise, FOR LEAN BODY MASS
backed sweet potato, whole wheat GAIN
pasta - these are great example of
Make small decreases in food good carbs. Carbohydrates can take
Eat four to six meals a day. Insulin
and beverage calories response to meal stimulates protein
from 45 to 60% of your daily calories.
Distribute protein, synthesis.
carbohydrate, and fat PROTEINS Spread protein intake throughout the
throughout the day and at each 4 calories per gram day to take advantage of the previous
meal. The primary function of protein is tip.
Choose whole grains and fiber - build and repair body tissues and Keep in mind the postworkout
rich fruits and vegetables over structures. Product like red meat, window of opportunity. Ingestion of
refined grains and simple sugar poultry, fish, eggs, tofu, yogourt, protein and carbohydrates within 90
Limit alcohol consumption cottage chess are perfect source of minutes of a workout will increase
Schedule no fewer than four complete protein with all essential recovery and protein synthesis,
and as many as six meals a day. amino acids. Usually, protein take maximizing gains. This may be most
This help to control hunger, about 20-30% of your daily calories. easly accomplished with a liquid.
minimize blood sugar Food may take several hours to
fluctuations, and increase FATS digest and absorb< missing the
energy levels throughout the 9 calories per gram window.
Lipids (or fats) are the most Do not neglect the importance of
day.
concentrated source of energy but carbohydrates and fat. It takes more
Drink plenty of water (minimum
very important nutrient for body than protein to increase lean body
of 9 to 13 cups per day)
health. Lipids source - egg yolks, mass
Avoid empty calories and highly
salmon, all types of nuts, olive and
processed foods, which contain
linen seed oil, avocado. Lipids should
many calories and do little
take about 25-35% of yours daily
provide satiety.
calories
REMEMBER THE
PROGRAM WILL NOT
DO ITSELF.
YOU WILL
CONTACT
DEFINITELY US
GET THE
RESULT BY
COMPLETING ALL
THE COMPLEXES.
I BELIEVE IN YOU.
LET'S DO IT