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Capoeira: Music, Skills, and Martial Arts

By Jon Magno on September 21, 2017 in Acrobatics, Gymnastics, Hand Balancing, Hand-to-Hand, Handstands, Head Balancing, One Hand, Other Skills, Parkour, Presses & Pushup, Tumbling, Uncategorized

I’m going to say that I’ve been excited about Capoeira for a while. It involves alot of my favorite things; music, rhythm, martial arts, acrobatics, and of course hand balancing. Today I’m going to be giving you a primer on the Subject. In all honesty I’ll probably be doing a few posts on Capoeira. The reason being that I’m excited at the fact of introducing it in my own little training studio. I’ve found an instructor with similar goals, so these are exciting times!

Back to the subject. What is Capoeira?

Truthfully there isn’t much written record of Capoeira. But we do know that it was created in Brazil by African Slaves. It’s a Martial Art that was taught in secret by the slaves for self protection and was delivered through traditional music, singing, dancing.

The True Art and Science of Hand Balancing

Combining Rhythm, movement, and music; Capoeira is a very engrossing system that will help to build up body skills. Take a look at this video to get a better idea about what it is!

Stay Inverted!

-Jonathan Magno

PS If you want a full system on hand balancing, check out the Secrets of the Handstand Bundle!

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A Legendary Expansion

By Jon Magno on September 14, 2017 in Acrobatics, Gymnastics, Hand Balancing, Hand-to-Hand, Handstands, Head Balancing, One Hand, Other Skills, Parkour, Presses & Pushup, Tumbling, Uncategorized

If you’ve been a part of this community for a while, you’ll know that it was started by the gentleman above, Logan Christopher. A true renaissance man; he was able to reinvigorate and expand the hand balancing community with a nothing but a keyboard.

Over the years, he moved into different facets of fitness and life in general. One of the biggest steps he made was transitioning over Legendary Strength. Hence now I’m becoming the main voice for LAOHB. As we grow and push forward in life, new opportunities arise.

Once such opportunity happened to Logan recently as he was able to purchase his first house. With that good fortune comes many other benefits. One being that there is a Legendary Strength Training Home and second that more videos will be coming your way!

The last benefit is that Logan is offering 50% his Legendary Strength Courses, which you can pick up here!

Take Advantage of this while you can because the sale is only on for 24 more hours and as always… Stay Inverted!

-Jonathan Magno

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Stressing Over a Skill and 3 Ways To Overcoming Obstacles

By Jon Magno on August 31, 2017 in Acrobatics, Gymnastics, Hand Balancing, Hand-to-Hand, Handstands, Head Balancing, One Hand, Other Skills, Parkour, Presses & Pushup, Tumbling, Uncategorized

Training is a huge part of my life. Its fun, tests my limits, and is a HUGE stress reliever. But what happens when something key to that chill factor adds to the stress. Living in Silicon Valley, stress is a very common thing. Fear, anxiousness, and doubt are always just around the corner. With the pressures of being around some of the most intelligent people, helping to move the world around, this anxiety and doubt can creep into the oddest places.

Once such occasion happened to me just yesterday. I was training in Tricking. If you don’t know what that is, its all those cool martial arts guys spinning and flipping in the air while throwing kicks. While working on a normal Butterfly kick but with a new entry, my anxiousness started setting in. Its an odd fact, but even I get this way.

I’m human.

With the stress of building a business, personal stuff, and helping clients through their own processes in getting better; the fear, anxiousness, and more started to set in. Luckily with supportive people around me, I was able to push and move forward.

But what do you do if you don’t have that support?

Try these 3 ways to overcome that negativity and keep moving!

Way #1 Move Into The Fear.

It’s all about meeting your fears and facing them head-on. Aim to recognize your fears, acknowledge them and then move through them. Ask yourself what is it that makes you uncomfortable? Have you let yourself get out of shape and are afraid you’ll never get back? Do you have an injury that’s caused you to be afraid of your body? If you can visualize creatively, then you can put your fears in check. Remember: your body has knack at baselining itself. Your only job is to trust it and listen.

Way #2 Trust Your Intuition.

It is important when overcoming obstacles and learning to break through barriers that you begin to listen to the still small voice of your body. In most cases, we all want the comfort of having someone telling us what we can and cannot do. However, our highest truth is usually deep down. This is not to say that good opinion of others are not important, but ultimately the decision making comes from within.

When facing a challenge or an obstacle look to how you feel. What are your instincts telling you? Often it is simply your instinct that will move you into a new mindset and raise your consciousness. It’s simply about changing your perspective. Although in order to do this you have to find where your restrictions and boundaries are so that you can move past. Once you know what they are, remember “WAY #1” and meet them head-on.

Way #3 Live Beyond the Boundaries

So what’s the final takeaway from all of this? Staying afraid often keeps us from truly living. Moving forward starts with your attitude. Are you going to keep letting things beat you down and miss whats happening today. Or will you make today the right time to face them.

Life Beyond The Boundaries.

Push past your fears and boundaries and when you’ve settled with that, look for another skill, trick, or plateau to jump.

Stay Inverted!

-Jonathan Magno

PS On a different note, if you want all the tricks of the trade for hand balancing, check out the Secrets of the Handstand Bundle!

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Squeeze those Hips , But don’t Forget #1!

By Jon Magno on August 20, 2017 in Acrobatics, Hand Balancing, Hand-to-Hand, Handstands, One Hand, Other Skills, Uncategorized

Squeeze your hips, clinch your butt, or feet together.

These are probably some of the most frequently used statements given out when trying to learn the handstand. Its also pretty common that enthusiasts who are just learning attempt to squeeze or clinch but still don’t get the desired result of keeping their body elevated and stable.

Where does the problem lie?

It comes in the form of visualization. The directives given for squeezing the hips or clinching the butt are mechanical, even if there is feeling behind them.

i.e. SQUUUUUUEEEEZZZZEEEE those hips!

Although the mechanics are correct, its hard to put together the sensations about what you are supposed to feel when you squeeze or clinch.

So how do we get past this issue?

Its actually pretty simple. You utilize a visualization that is also a mechanical directive.

Now this is something I look for when I teach. There are things that everybody has done which they can relate to a skill task. In regards to squeezing the hips. One things that everybody has done was “hold it in.”

Don’t worry, I’m going to expand on this.

Have you every had to go #1(title of the post!) but were far away from your destination by distance or even a long line. What do you do? You turn legs in, maybe jump around a bit and squeeze the heck out of your pelvic floor, adductors, etc. Everybody knows the feeling because everyone needs to use the restroom at some point, and if you don’t, wow. So one of my more commonly used visualizations has changed from squeeze those hips, to pretend you need to pee and have to hold it in. Without a doubt, its simple, directed, and the result speaks for itself.

Why don’t you give it a try and see if you can hold that inversion longer by stopping #1.

Stay Inverted!

-Jonathan Magno

PS If you want all the tricks of the trade for hand balancing, check out the Secrets of the Handstand Bundle!

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Boxing: A Pinnacle of Conditioning

By Jon Magno on August 16, 2017 in Other Skills, Uncategorized

Boxing.

One of the oldest sports and forms of combat in the world. The earliest known evidence of it comes from a Sumerian relief form the 3rd Millenium BCE. Boxing can be found all over the ancient world. Its honestly still a thriving form of exercise, sport, and combat.

So, why am I talking about Boxing? It’s one of my favorite pastimes. But even if you don’t want to “fight”, its one of the best ways to get your body in shape and gain some internalized strength.

Lets take a look at some of the benefits:

How to do the One Hand Handstand by Professor Orlick

You can burn around 700-1500 calories in an hour and that isn’t a bad thing.
You get a great metabolic workout and steady state depending on what you’re focusing on.
You run through multiple movement patterns.
You build skills while testing your brain with a variety of mental exercises.
Finally, its a form of stress relief because you get to hit something.

So what does this add up to in the end?

It basically is another excellent choice for you to get active and I get to include you on a piece of my life outside of movement and handstands.

If you are interested in what boxing looks like or want to see me actually spar, check out the video below!

Stay Inverted and let me know if you want to learn more about boxing!

-Jonathan Magno

PS If you’re looking for another way to get into shape, check out The Ultimate Guide to Bodyweight Conditioning!

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The Frogstand or the Crow Pose?

By Jon Magno on August 11, 2017 in Acrobatics, Hand Balancing, Hand-to-Hand, Handstands, One Hand, Other Skills, Uncategorized

So today, I have another fun video for you that I’m hoping will show a different perspective on your body skill training.

Every person who trains their body has a different view on similar or lateral skills. They might be in the same codified system or ones that overlap.

An example would be my friend Jonathan and I.

“Two Jons”.

One is hyper and the other is zen.

He’s a practitioner of yoga and martial arts. While I’m a combat enthusiast and movement trainer especial.

Since we follow lateral systems of movement, and the human body can only do so much, certain skills are definitely going to overlap.

A prime example would be the frogstand and the crow pose. They are basically the same move. What makes them differ from each other are the experience and accumulated depth of knowledge of the practitioners of different styles.

Which is why we made this video. Just watching, you’ll be able to see how we approach the same move. You’ll be exposed to multiple points of views and in turn have a stronger understanding of how to approach it.

Check out the video here!

Stay Inverted!

-Jonathan Magno

PS If you’re looking for a fully codified system of hand balancing, check out the Secrets of the Handstand Bundle!

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How your fingers enhance your floorwork!

By Jon Magno on August 9, 2017 in Acrobatics, Hand Balancing, Hand-to-Hand, Handstands, One Hand, Other Skills, Uncategorized

It will probably come as no surprise that out of all the body weight styles of training from bar work, to rings, and even aerial flippy kicky skills; my favorite sets will always revolve around floorwork.

My basis for this is probably another unsurprising fact. You really don’t need any other piece of equipment other than your body using this style of training. To top it off it creates a nice strong foundation for the other body skills. Even if you’re having an issue with a move through either fear or even sloppy form, you can practice a lateral skill progression on the ground to build up that kinesthetic or confidence. I do this all the time.

In relation to your floor work; having strong, flexible, and coordinated fingers is a top priority. This is because in certain maneuvers, you are basically replacing your feet with your hands, which should have a similar level of control.

Before we move forward, lets build out on this idea by touching on the feet for a second. Specifically we’ll focus on your toes.

I want you to try something without getting too deep into it. But before you do this make sure that you are in a safe area where you won’t hurt yourself.

I want you to lean your shoulders forward as far as you can until your shoulders get past your toes.

Did you notice something? Were your toes gripping for dear life so that you could try and stay upright? Did you also take steps or shift your feet so that you could find your balance again? My guess is yes.

You can go ahead and do the same laterally to the left or right and even backward if you like.

Its the same thing with your fingers and hands while you are doing floor work. Your fingers are like your toes gripping on to the floor to give stability and balance. If your body starts shifting forward, your fingers can grip the ground and act as your breaks. In a similar fashion, your thumb can slow you down if you start falling back to where you started. Your fingers are intergral in maintaining that structure. Especially in the beginning of your handstand journey.

A final way that your fingers can enhance your floor work is by relieving stress on your joints, and pulling the wrists out of full flexion thereby reducing the load on them. I’m all about testing. Try running through your floorwork with your fingertips gripping and see if it changes your stability and balance!

If you get some good results, be sure to let us know!

Stay Inverted!

-Jonathan Magno

PS If you want to become more skilled and develop your floor work, check out GMB Floor 1!

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Enhance your Body Skills through Crosstraining! Boxing 101

By Jon Magno on July 29, 2017 in Acrobatics, Hand-to-Hand, Mobility, Other Skills, Uncategorized

Crosstraining.

Its about introducing new information and growing body’s fitness or performance library of knowledge. This can be especially useful as we are developing are own body skills. Whether you are working on your handstand, deep squat, or even the backflip. There are many transferable elements found in each move.

The human body can only move in so many prescribed directions. Outside of a few with genetic differences outside of the norm. Your elbow bends in a certain way as does your hip runs through multiple ranges. Although this is a fact, the way you combine it all changes everything.

Here’s what I mean. A dancer will extend a leg or squat in a certain way. Likewise, a practitioner of yoga or even a crossfit athlete has their own version of similar moves. This understanding is important because it will add new information that can help you refine a body skill your working on or even help you get past a plateau.

The more body of information you have the more effective you can make a change or come to a decision. When you are training your body, its once again a bit of a biological mess. Although the anatomy is the same, we’ve all introduced different information to our bodies. So the way that one person learn a move and understands it will be a different experience for another.

So with that said. I’m going to be introducing you to a sport and way of movement that I love. Boxing. It’s one of the oldest combat forms and can really show you how to combine simple concepts into something explosive and beautiful. In the video I go over things like alignment, hip-hinging, body positioning. While watching, you might even find something that could help you with your handstand or another body skill you’re developing.

Catch the video here:

Since this is all about introducing new stimuli to your body, check out the GMB Vitamin Program to give yourself new patterns to explore and play with!

Stay Inverted!

-Jonathan Magno

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Igniting Your Reason. What keeps you Motivated?

By Jon Magno on July 25, 2017 in Acrobatics, Flexibility & Contortion, Gymnastics, Hand Balancing, Handstands, Mobility, Other Skills, Uncategorized

So I was coaching a small group of three people today working on unilateral body weight strengthening and finishing off with balance skill work focusing on the frogger lead-up stunt. After the session ended an all too familiar question came up from one of the ladies that was training this afternoon.

“How do you keep doing it? How do you keep working out?”

My immediate answer was that its hard, I’m currently having trouble staying as motivated, and I don’t consistently work out.(Although I am probably a bit more active than the average person!)

This wasn’t the most sales invoked answer but it was honest. I tend to try to be honest about these things as it won’t serve any purpose to the person to give them a half-made answer. Especially when I’m supposed to be there to guide them and support them in the right direction.

This next piece is where I got deeper into the question. I said that if you want to work out or train more, its gotta be something more than the workout.

For me, it was always about being able to perform. To be able to utilize the human body in ways that others could only dream of. Whether it was in combat situations or amazing feats.

I then asked her what does she like to do. Things that are active and with body.

She came up with multiple sports and multiple activities. ( She’s a very driven and motivated type. Being in the silicon valley, that’s a given. But it also means that motivation is usually directed to work.)

None of the activities had anything really in common. Some were team sports, while others were individual.

I could have left it there, but I had to dig deeper. I then asked her what made her stay. What was the defining reason that got her to keep going to one of the activites.

Now I’m not going to go into more details so we can fast forward to the reason for this story. ( hint: it involved milestones and progression)

So the reason for this story is that if you really want to make working out a consistent part of your life, you’ve got to find a goal bigger than just working out. ( Remember working out as it is today wasn’t even really a thing until the 1980s.)

Once you’ve found that one thing. Take a look at what things you’ve done the longest. Then find out why.

Finally; and this is probably those most important part.

Make a decision. Pull the trigger. Flip the light switch on.

Because if you don’t do anything, nothing will happen.

To help you with flipping the switch, take a look at this motivational video below!

Finally, since this site is all about hand balancing, check out the Secrets of the Handstand System!

Stay Inverted!
-Jonathan Magno

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Movement Flow to Overcome Plateaus!

By Jon Magno on July 22, 2017 in Acrobatics, Flexibility & Contortion, Gymnastics, Hand Balancing, Handstands, Mobility, Other Skills, Uncategorized

Have you ever been stuck on a task that you couldn’t get past? You try to understand or finish the task but seem to meet consistent stops. You go through all the different variations you can try to accomplish the task, and probably all of the different levels of frustration, but still can’t seem to complete your goal.

Truth be told. This happens quite a bit. Especially when you’re learning a new body skill. When this occurs, it just means that we don’t internally have enough information to make a change. So if that’s the case, what can we do to make the change happen.

Simple.

Change your perspective and safely experiment.

The basic idea is that once you start adding new connected stimuli and experiences, you give your mind more to work and play with.

Let’s put it into the framework of skill development. When you’re working on a new skill, a good thing to do is isolate the skill. People tend to do this by breaking it down into separated movements, which is an excellent way to drill the skill. Although, they don’t think of the working on the skill as an isolated training method in itself. When you work on the handstand for example. Your main focus is to get the handstand and in turn that causes you to laser beam all your energy and thoughts into that one move.

But to gain mastery or even just attain a move you also have to test it. Honestly, the best way that I’ve found to test new moves is to place them in combinations or flows. Sometimes the combinations are predetermined to work on specific aspects and other times they are done in a free-flow to really gauge where everything is at.

This is important because it causes you to put your body in situations you would never have thought of while going through the different transition. In a sense, you add more information to utilize in your library with each flow session.

I’ll get more into the state of flows later. But, just in case you want a different way to look at it, check out the video below!

For another way to play with and test your skilled flow, check out the GMB Vitamin Program

Stay Inverted!
-Jonathan Magno

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