{"id":7107,"date":"2023-07-11T16:47:56","date_gmt":"2023-07-11T16:47:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7107"},"modified":"2023-07-11T16:47:58","modified_gmt":"2023-07-11T16:47:58","slug":"how-to-learn-to-do-a-handstand","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-to-learn-to-do-a-handstand\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0645\u0648\u0642\u0641 \u0627\u0644\u064a\u062f"},"content":{"rendered":"

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\u0627\u0644\u0634\u0631\u0648\u0639<\/strong><\/p>

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\"Brittany
Keep your spine long and your hips high to get the most out of your Downward Facing Dog pose. (Photo: Ryan Williams)<\/figcaption><\/figure>

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\"Brittany
Move between the Plank and Downward Facing Dog poses to build whole-body strength and flexibility. (Photo: Ryan Williams)<\/figcaption><\/figure>

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\"Brittany
When you’re ready to get vertical, start by placing your feet against a wall. (Photo: Ryan Williams)<\/figcaption><\/figure>

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\"Brittany
Next, move away from the wall and start hopping your way towards a handstand. (Photo: Ryan Williams)<\/figcaption><\/figure>

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\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0633\u0642\u0648\u0637<\/strong><\/p>

Szafran says that knowing how to mindfully fall out of a handstand as is necessary as learning how to hit one. The key, she says, is to protect your head and neck and don’t bend your arms. Slightly turn\/twist off to one side, depending on which way you fall. If your legs fall over your head, keep your muscles engaged and palms pressing into the ground. Your arms will naturally bend as you fall into wheel before settling down onto your back. “Don’t let fear get in the way and cause your body to crumple,” said Szafran. “Stay aware, engaged and confident.”<\/p>

\"Brittany
Make sure you know how to fall safely before you commit to trying a handstand. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0636\u0631\u0628 \u0645\u0648\u0642\u0641 \u0627\u0644\u064a\u062f<\/strong><\/p>

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  • Press deeply into the earth with your palms, spreading your fingertips wide to grip the ground.<\/li>
  • Engage your core by drawing your front low ribs in toward your spine.<\/li>
  • Engage your quads, draw your legs together, and lengthen all the way through your toes (pointing or flointing).<\/li>
  • Make sure your entire body is stacked \u2014 wrists, shoulders, hips, quads, legs.<\/li>
  • Making small, gentle movements; you might shift back and forth on your palms to find your sweet spot to equally distribute your weight.<\/li>
  • Start by keeping your gaze down at the ground. With practice, you can work towards looking forward in the direction your body is facing,<\/li>
  • Keep breathing and enjoy your new perspective!<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"

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[…]<\/p>\n","protected":false},"author":2,"featured_media":7108,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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