كتاب the ultimate guide to handstand pushups
كتاب the ultimate guide to handstand pushups :
Chapter 1
Introduction 1
Chapter 2
Before You Begin 3
Safety 3
Feeling Safe 5
Shoulder Stretching 5
Dislocates 5
Overhead Reach 5
Wrist Stretching 7
How to Kick-Up into the Handstand 9
Chapter 3
Lead-up Exercises 11
Pushup 11
Elevated Pushup 13
Pike Press 15
Chapter 4
Handstand Positioning 17
Arm and Shoulder Position 17
Hand Placement 19
Bent Legs or Straight Legs 21
Degree of Lean 23
Arching 23
Head Position 25
Chapter 5
– Basic Handstand Pushup Exercises 27
Handstand 27
Handstand Shrugs 29
HSPU – Easy 31
HSPU – Medium 33
HSPU – Hard 35
Chapter 6
Advanced Handstand Pushup Exercises 37
Negatives 37
Position Holds 37
Isometrics 39
Partials 39
Bottom Position 39
Reverse Handstands 41
Walk Up 41
Cartwheel Into 41
Reverse Handstand Pushups 43
Diamond/Hand-on-Hand 45
Clapping 45
Table of Contents
On Fists 47
On Fingertips 49
Chapter 7
Extra Tips and Tricks 50
Increasing Tension 50
Where to Look & What to Think 51
Identifying & Correcting Weak Links 51
HSPU/Pullup Connection 51
Weightlifting and HSPU’s 52
Using Cables 53
Chapter 8
Progression 55
Adding Height 55
Adding Weight 57
Chapter 9
One Hand Handstands 59
One Hand Handstand – Legs Spread 59
One Hand Handstand – Legs Together 59
Assisted One Arm Handstand Pushup 61
One Arm Handstand Pushup 61
Chapter 10
Freestanding Handstand Pushups 63
The Basics 63
Stack Progression 65
Negatives 66
Headstand Pushups 66
Free Full-Range Handstand Pushups 67
Chapter 11
Common Problems 68
Chapter 12
Workouts 72
Beginner Workouts 73
Intermediate and Advanced Workouts 74
Plateau Busting Workouts 75
Full Body Workouts 76
Appendix A – Step-by-Step Plan for First HSPU 77
Appendix B – Training to Reach Full-Range HSPU’s 80
Appendix C – How to Build Parallettes 82
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