BUBS: The Handstand

I have not happily transitioned into my new house and, bar a few teething problems, am back on track to Build Upper Body Strength.

This week cheer has focussed mainly on going over what we learned at FCC last month (more on that here and coming soon) so keeping tight in the upper body and core has been essential for hitting motions precisely and with speed. We have also been pumping our gymnastics, I've been taking it easy since doing my back in at pride a week or so ago and so have been mainly working on leg flexibility simple lower body stretches. I conceed to have been focussing on the handstand perhaps a little too much for my back to get better, but I am determined to hit a hand stand for over a minute.

Guys, don't underestimate what a handstand can do for you. There are tons of examples I can give of the value to your shoulders, arms and core given by a simple hand stand. It's quick, easy to learn but hard to master. One thing I have kept up with at practices is a few handstands here and there.

As far as I'm concerned there are two things to think about when performing a handstand: strength, and balance. You'll find people perform the handstand in different ways but it is usually a combination of the two working harmoniously to get the most pleasing handstand. Notice I used the phrase most pleasing and not the word best. This is because you may be performing a handstand for a different reason from the next guy, it really has a lot of utility.

For example, like I said before, the handstand is a great tool for building upper body strength, particularly those muscles we use in cheerleading when we are lifting the flyers to shoulder height and above. Our core, our biceps, our deltoids, they all engage to keep us rooted and balanced when we are standing on our hands. 

Sometimes you might see a guy perform a handstand with his arms much wider than his shoulders, his back arched, his legs open and leaning forward. I call this kind of handstand a Muscle-handstand, because you are basically engaging all of your core and arm muscles to sublimate your lack of equilibrium. This is not a 'bad handstand' and nor is any handstand where you are actively engaging your muscles. In fact this is usually the type of handstand someone might do if they were using the handstand to build muscle in the first place i.e. handstand push-ups. Your basically using brute force to push your lower body off the ground and hold it there.

Other times you will see someone put their hands on the floor, shoulder width apart and quickly kick their legs up one at a time until they are vertical, they will then stay there. Lucky gits. These are more Balance-handstands, where the performer quickly finds their equilibrium and only engages their arms and core muscles to steady themselves, relying mainly on posture and balance to keep them up. They are still engaging their muscles, but it is taking them less effort to keep up because they are also thinking about balance and coordination. this is a more energy efficient handstand which is more suited to gymnastics and is the base of a few tumbles you might use in a cheer routine; handstand to forward roll, walk-overs, lumbers, handsprings can all be improved through proper handstand technique.

Now, I'm still learning a decent handstand, but the technique is what is important. There are things you can do to speed up the process of hitting a good handstand a length of time you can support yourself with. If you are totally new at handstands and want to utilise this fantastic method of strength and coordination building, here are a few tips.

- Start small if your scared

I hear a lot of people when they want to do handstands say '...but I'm afraid I will fall'. There is something about being the other way up with inhibits us and I think it has something to do with our head. Any time our head goes through a motion which is completely out of the ordinary, it tends to freak people out. With the handstand, you might be thinking 'My head is very close to the floor here and there is only the strength of my arms stopping it from being crushed under my own weight.' Well start small! I know we are all generally taught that our head is glass and we aren't allowed to touch it ever, the skull is actually quite a solid thing; But this is besides the point. If your concerned you can't hold yourself up without hitting the floor, don't go vertical just yet. try holding more and more of your body weight on your forearms, something like this:

This position is fantastic for giving you the right feeling of muscle and balance. Start small at first, maybe just tuck your knees to your chest and lean onto your forearms, see how long you can hold yourself up. As you gain confidence, be a little more daring; keep your knees tucked by bring them over your hips so that your torso is vertical and your knees are crouched. You can do this using just your muscle for now, do it against a wall if your still unsteady or unsure how far you want to go. That reminds me...

- Walls are your friend

You don't want to hit anything when you try your handstands? That's fine! Remember in school when some kids would do a handstand on a wall for fun? That's exactly what you need. Place your hands maybe 10cm to 15cm away from the wall and kick up. The trick is to try and guess how much power you will need on the kick-up so that your legs stop short or on the wall without going into it. You should have your fingers spread apart, your hands under your shoulders and your upper body should be engaged at the time you kick up. When your legs reach close to where you want them to stop, engage your abdomen and your arse and keep everything tight. Think planking from the chest down. Then you use your upper body strength to gain your balance and hold you up.

- Kick-ups work!

If you can't get your balance, don't be discouraged. You'd be some kind of mutant gymnast god if you could do it perfectly on your first go. The goal is to keep kicking up until you find just the right amount of force which gives you 0 momentum when you reach the vertical. Don't rest too much, if you kick-up and don't make it, use the rebound to kick up again. Just don't spend too long bent over because you might get a little light headed, and make sure to take a break when your frustrated because you might channel your anger into your legs and kick the wall with the force of a thousand suns (can you tell I might be talking from experience?)

In the end, it all depends what you are handstanding for. It works wonders for building strength, and getting you mental for other more difficult tumbles further down the line, but each handstand can have a different approach, hell, many different approaches for the best results. Here are a few decent video tutorials, notice the different ways people do their handstands, and the results are positive in any case. These videos are by the guys behind the Strength Project, they have a great collection of videos so make sure you subscribe to their channel...

(All about the muscle baby)

(Hand-balancing)

In the end, someone who can do a really good handstand will probably tell you that their way is the best way to do it, and the only way if you want to get it right/build strength/look good. You need to cherry pick the tips they give you and create your own style, whatever works for you is the right way to do a handstand. Just remember that you have a goal in your head, if your working on your handstand technique to improve your gymnastics, or upper body strength, or using them for break dancing to look good. If you have that goal in your head, you will stay motivated.

The results will be worth it, don't give up!

BUBS hiatus and other nonsense.

I have been eating like a pig lately. That has nothing to do with BUBS of course, I am not too bothered about putting on weight with University looming just around the corner. I am confident that once uni kicks off again I will lose any extra I have gained over the holidays (and proceed to put it back on the following holidays.)

Unfortunately there is this issue with gym access, or lack thereof. I know that you do not necessarily need a kitted out gym to build strength. I could hammer push-ups and jack-knifes along with my cheerleading, but it just doesn't motivate me like a good workout room does. I am not the sort of gym bunny to swan around in a vest, gingerly clutching my protein shake while admiring my fake tan in the strength room mirrors. Anyone who regularly attends a gym will tell you the same thing, it's all about being in a different place with a bunch of other people who share your goals of fitness.

When I go to the gym, I have my gym head on. I get there, I get ready, I cardio, I work out, I swim and then sauna and wind down. That is my gym life. I don't go every day like some people, I don't hog the weight room like a muscle Mary. I do a little of everything, keeping in mind my goals from BUBS (which I am regiment with, while at the gym.) When I am here, at home in Wigan, I just cannot enter that frame of mind. I know there is a lovely wooded nature area across the road ideal for jogging, or cycling (which I have been considering) but I just don't seem to have the motivation when I am here.

What I do find odd is that I have been drawing and updating the website all summer. I haven't given working out much of a thought outside of cheer practice, but I have been drawing or sketching almost everyday. Yet when I am at uni, I don't make a single thing. You can guarantee I hit the gym at least once a week though.

Maybe I have yet to find the balance between the two. In the gym I feel like I am working towards something, a firmer body with less loose skin and the ability to jump higher, lift girls for longer, clear concise goals. When drawing I am working towards bettering my technique to produce higher quality work in less time, so that I can get them online and (hopefully) entertain the masses; not to mention fill a portfolio which might get me work. I think I need to strike a balance between the two, I shall have this as my goal for the next academic year.

So BUBS is on hold until I return to sunny Salford, at which point it may not just be build Upper Body Strength, but also Lose Summer Fat at the same time! On an unrelated note, here's a sketch of a dude (work in progress)...

I could ink this in Photoshop as is, but there is something about it which I don't like, so I'm going to keep working in colours, then try the pencil/inking method I suggested in my previous post.

Until next time!

BUBS: 23rd June, Picture-less update

That's right, although I'm sure you were all dying to see my stretch mark ridden podgy white-boy body, I'm afraid due to logistics of living back with the folks over summer, I can't really get a picture of my body which is a reliable indication of my progress. I'm afraid you'll have to settle on a description of how I'm doing with Build Upper Body Strength.

In terms of weight gain, the protein diet has helped a little, I have gained about four pounds while staying the same size at the waist and hips (typically the first places I show cellulite) so I can only assume it's gone to my firmer core muscles and biceps. When working out with cheer leading and gymnastics I have discovered a nasty side effect of repetitive movement of a flexible nature, my joints now click or grind when they move. I know this is likely due to the fact that they are taking a little more strain than they are used to and so the crud that gathers at your joints might be shifting around. I'm certainly more flexible now, particularly my back...

I have come to appreciate the awesome power that handstands have on building upper body strength and core muscles, as well as balance and dexterity. I plan on writing a little guide on perfecting and working with the handstand in order to work out on your upper body, if I can find a suitable venue, I will also shoot a video tutorial (though mine still needs a bit of work.)

Lastly, go check out the guys at The Strength Project, they are good people.

Look who's on theBERRY...

I submit a montage of myself for the ladies and berry boys over at theBERRY (the sister site of theCHIVE) about two weeks ago for a bit of fun (I figured I was doing BUBS anyway, so might as well.)

theBERRY posts pictures of good looking, fit guys which, to be honest left me thinking I wouldn't make the cut, but there I am on "HOT men of theBERRY". Gotta say even though I'm a little embarrassed that the whole world is looking at my body, I'm a little more than elated!

Go check me out, I'm picture number 22.

BUBS: 1st June.

Quick update to BUBS on the fly as I have to out to dunner in twenty minutes! I was about to get changed to go out when it hit me that I hadn't updated in a while (and having gone to the gym this afternoon, I figured now was the perfect time!)

I admit that its hard to notice a change due to the difference in camera angles each time, but the change is so gradual that I don't think it matter much anyway really.

I think I definitely need more protein in my diet, I am doing a muscle workout at least once a week (I have hardly had time for anything beyond that which will hopefully change come summer) and I certainly feel a little stronger, but the wait is killing me!

And here I thought I was a patient person, oh well. Next time!

BUBS: 13th May.

Quick update on my progress with Build Upper Body Strength...

The going is slow, I've managed to get to the gym once a week since my original post of BUBS as I've been so busy with other things. I did a lot of cardio on Monday and Tuesday; walking to and from the Lowry when I was working on The As Yet Impossible, not to mention spending all day on my feet when there. However, I have eaten fast food a few times this week which is unfortunate but I assure you, much needed/deserved.

Speaking of diet, I've managed to inject a bit more protein into mine. I'm trying to eat at least one or two eggs a day, usually scrambled as its the easiest way to condense two eggs into one meal. Typically if it isn't a scrambled egg sandwich, fish finger sandwich or either of the two with cheese, its Eggy Bread & cheese with Fish Fingers and Baked Beans. Other meals such as breakfast is usually cereal and a coffee, lunch when I am in halls (which I think I have been this week) has been Tuscan Bean or Tomato soup.

I'm a little let down with the fast food, I think if I hadn't have had McDonalds three times this week I probably would have done better sooner, but like I mentioned in my last post I am under no delusion that this is a short term project.

I'll probably leave it another two weeks or so before posting the next post on BUBS, as I have quite a few essays and assessments to worry about, but I shall continue to eat right and might strive to get to the gym at least twice in one week!

Please note, the pictures are taken on my phone as you can see; the angles and lighting will change as well as...  well, I've just got out of the shower and am ready for bed, of course I am in my pjamas. Love it or leave it people!

Time to get it sorted: Build Upper Body Strength

Last year I was tickled pink. I wouldn't admit it then as I was trying to be casual and aloof about it, but I really was pleased about the state of my body. I spoke about it a few times last year. My weight has levelled off now, as I mentioned a month or so ago, and I am feeling a little dissatisfied again.

In my last post, I mentioned that I needed to build upper-body strength. While I may currently reside in a slimmer frame, it is not one which is capable of meeting all of my needs. I feel healthier, I can wear more layers which is a look I like going for once in a while, and I can generally go for longer in endeavours such as sport or physical theatre. I can also hold my breath for longer, like the sunshine a little more, get less heartburn than I used too, less back pain. Honestly the benefits of being my ideal weight outweigh the things I miss, such as playing with my belly when I got bored (which I sometimes still try to do) or having to wear less layers in the winter months and so on. My body is functional in that respect, but I need to work hard to make it more-so.

That is where my new Build Upper Body Strength plan comes in. Every week, or every fortnight depending on time restrictions I plan on updating the blog with my progress on building upper body strength which I will need for my Cheerleading, Gymnastics and to enhance my body confidence. I wasn't going to mention it, even though I have lost the puppy fat I am still not 100% about how my body looks. This is me doing something about that!..

The above is me, as of today. That is, as of about half an hour ago from writing this post. As you can see from the above images, my frame has taken a beating. You can see the stretch marks around my tummy and you might see them around my arms. I don't mind the stretch marks so much, but I find them a good reminder to myself not to over-indulge. Another thing you may notice is the love handles. Alas, these are the hardest things for men and women to get rid of when trying to improve their image through diet and excercise. A few people I know are quite to state when they though I looked ill when I'd finished losing weight. As ill as I ever looked, I'd never lost those bad boys.

My goals for Build Upper Body Strength are:

1. Increase the muscle mass on my chest, shoulders, back and arms.
   As you might see, there is the tiniest hint of definition in these muscles already. This is due to the lifting and pushing I do already in Cheer and gymnastic tumbling. If I am to be able to support my own body weight on my arms, and complete a chain of back-handsprings, I will need these muscles to be as lean as possible, at least lean enough to match my legs.
2. Get rid of my love handles
   These fuckers are gone. Seriously, their days are numbered. I don't know how to do it, I mean it's fat and fat is all the same, but I can't shift that shit for some reason. They will go though, mark my words!
3. Get an arse.
   Ok, so maybe this one is for vanity's sake. One of the areas I am uncomfortable with at the moment is the bottom of my bottom, the back of my front, the vertical smile. My skin stretched everywhere I used to carry weight. You can see this on my tummy, on my upper arms, and to an extent on my chest. You can't see it on my bum, but trust me when I tell you it's there, and it isn't pretty.  I am aiming for as much of a straight line as my hips will allow from the end of my ribcage to the start of my thighs. Somewhere in there I'd like to have a nice arse, so lets see what happens!

Let's keep it at that for now. Sometime soon, after I git the gym, rearrange my diet and work out some of the specifics of my new project, you will see pictures of my progress. I'm not foolish enough to believe that this will happen in a matter of weeks. My goal is pride, that is, the bank holiday weekend of August (just after my birthday.)

I have a holiday to Czech Republic in the first half of August which I am sure you will hear about. It's a sports/cheer holiday so it's not as if I won't be getting exercise then, but hopefully at that point I'll have accomplished most of my goals.

Wish me luck!