@zahidgymnast: 🤸 HANDSTAND TRAINING 🔥 Strength • Balance • Control 1. Warm-Up (5 Minutes) - Wrist rotations – 1 minute - Shoulder circles – 1 minute - Arm swings – 1 minute - Jumping jacks – 2 minutes 2. Strength Training - Push-ups – 3 × 15 - Pike push-ups – 3 × 10 - Plank hold – 3 × 30 seconds - Shoulder taps – 3 × 12 3. Handstand Practice - Wall handstand hold – 3 × 30 seconds - Handstand kick-ups – 10 attempts - Handstand shoulder control – 3 × 10 - Wall handstand walking – 3 rounds - Freestanding handstand balance – 5 attempts 4. Flexibility - Shoulder stretching - Wrist stretching - Bridge hold 5. Cool Down - Relaxation and deep breathing – 3 minutes 🏆 TRAINING GOAL: Build strong shoulders, improve balance, develop body control and achieve a perfect handstand! Zahid Gymnast 🤸 Gymnastics Coach | Fitness Trainer City Gymnastics Club – Gujranwala Train smart, stay strong, and never give up! 💪

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Thursday 12 November 2026 07:50:26 GMT