{"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\/es\/how-to-learn-to-do-a-handstand\/","title":{"rendered":"C\u00f3mo aprender a hacer un soporte de mano"},"content":{"rendered":"<p id=\"mntl-sc-block_1-0\">\u00bfSiempre has querido aprender a hacer un handstand? S\u00e9 que lo he hecho. Pero si bien tengo un nivel decente de condici\u00f3n f\u00edsica como corredor, mis habilidades faltan en los departamentos de equilibrio y fuerza. En un esfuerzo por abordar esto, le ped\u00ed a la profesora de yoga Brittany Szafran de Sass Yoga que me ense\u00f1ara c\u00f3mo dominar esta postura.<\/p> <p id=\"mntl-sc-block_1-0-2\">Seg\u00fan Szafran, sacar un soporte de mano s\u00f3lido es tanto una haza\u00f1a mental como f\u00edsica. No hay una l\u00ednea de tiempo establecida para ir del punto A al punto B porque todos (y cada cuerpo) son diferentes. Puede parecer aterrador, pero con un poco de pr\u00e1ctica y esfuerzo, usted tambi\u00e9n podr\u00eda estar haciendo este movimiento totalmente incre\u00edble antes de que se d\u00e9 cuenta.<\/p> <p id=\"mntl-sc-block_1-0-4\"><strong>Empezar<\/strong><\/p> <p id=\"mntl-sc-block_1-0-6\">Seg\u00fan Szafran, es importante centrarse en los principales grupos musculares que necesitar\u00e1 para ponerse vertical. Un soporte de mano es una postura corporal total, por lo que deber\u00e1 fortalecer y alargar las manos, las mu\u00f1ecas, los brazos, los hombros, la espalda, el pecho, los abdominales y los oblicuos, los cu\u00e1driceps, los flexores de la cadera y la parte interna de los muslos (aductores). Szafran recomienda trabajar a trav\u00e9s de estos ejercicios durante el tiempo que sea necesario para que se sienta lo suficientemente fuerte como para progresar a la siguiente etapa.<\/p> <p id=\"mntl-sc-block_1-0-9\"><strong>Tabla<\/strong>: Despu\u00e9s de dominar la postura original, pruebe variaciones como planking en los antebrazos o levantamientos de piernas alternados mientras se planifica. Haga 2-3 series de cada variaci\u00f3n, trabajando hasta mantener cada postura durante 60 segundos.<\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-11\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/JMihExHEQqChN4IAzoAUemLGs0s=\/4162x2621\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__07__downward-facing-dog-a16b843c7a584690b2c3ec55c48aa7cb.jpg\" alt=\"Brittany Szafran\/Sass Yoga\"\/><figcaption>Keep your spine long and your hips high to get the most out of your Downward Facing Dog pose.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-12\"><strong>Perro orientado hacia abajo<\/strong>: Comience en sus manos y rodillas con las rodillas separadas por la cadera y los dedos de los pies enroscados debajo. Mueva las mu\u00f1ecas para que no est\u00e9n directamente debajo de los hombros y coloque las palmas de las manos en el suelo aproximadamente un pie hacia adelante. Manteniendo los brazos rectos, inhala para levantar las rodillas de la tierra y exhala para mover el asiento o los huesos sentados hacia arriba y hacia atr\u00e1s en el aire. Trabaje para enderezar las rodillas y presionar los talones m\u00e1s cerca de la tierra, pero las rodillas se pueden doblar y los talones se pueden levantar. Lo m\u00e1s importante es mantener una columna vertebral larga con los huesos del asiento y las caderas en alto y especialmente permitir que su pecho presione a trav\u00e9s de sus brazos enderezados hacia los muslos. Una vez que haya dominado este movimiento, puede variarlo vendiendo los pies (presione un tal\u00f3n profundamente en el suelo y doble la rodilla opuesta, luego cambie).<\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-14\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/mV9ASkkGBowFwPqxeinmVg1ouKI=\/3728x2484\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__07__plank-487d8cc852bf48238a120a6a7a6be5c4.jpg\" alt=\"Brittany Szafran\/Sass Yoga\"\/><figcaption>Move between the Plank and Downward Facing Dog poses to build whole-body strength and flexibility.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-15\"><strong>Combo de tabl\u00f3n \/ perro orientado hacia abajo<\/strong>: Pulsa hacia adelante y hacia atr\u00e1s desde el perro orientado hacia abajo hasta El tabl\u00f3n. Mantenga su n\u00facleo comprometido y deje que su respiraci\u00f3n gu\u00ede el movimiento: inhale en la tabla y exhale en el perro que mira hacia abajo. Haz hasta tres series de 10.<\/p> <p id=\"mntl-sc-block_1-0-17\"><strong>\u00bfQu\u00e9 sigue?<\/strong><\/p> <p id=\"mntl-sc-block_1-0-19\">Ahora que ha acumulado algo de fuerza, puede comenzar a trabajar hacia su soporte de mano haciendo los siguientes movimientos mientras mantiene un \u00e9nfasis en su respiraci\u00f3n. Szafran nos recuerda que no podr\u00e1s mantener la postura si aguantas la respiraci\u00f3n. Adem\u00e1s, trabaje en distribuir su peso uniformemente en las palmas de sus manos. Aqu\u00ed est\u00e1n las recomendaciones de Szafran para ejercicios que te ayudar\u00e1n a llegar a la cima:<\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-21\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/wDis2qcygrUheU-QwHlKVYq4Ka8=\/2000x1000\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__07__half-handstand-hops-d167238ce876424f8ced17158a86c015.jpg\" alt=\"Brittany Szafran\/Sass Yoga\"\/><figcaption>When you&#8217;re ready to get vertical, start by placing your feet against a wall.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-22\"><strong>Medio soporte de mano<\/strong>&nbsp;(contra la pared): Comience con ambos pies contra la pared (trabaje apilando caderas, hombros y mu\u00f1ecas mientras enganchar el n\u00facleo y tirar de las costillas inferiores hacia su columna vertebral). Graduarse a un pie contra la pared y la otra pierna extendida hacia el techo. Los pies de pie deben &#8220;flaquear&#8221; o apuntar. &#8220;Floint&#8221; significa extenderse a trav\u00e9s del tobillo (como apuntar) pero con la espalda flexionada y los dedos de los pies extendidos.<\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-24\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/2KKSt2GDc1G-xwRk4VaNWjrOqFk=\/3939x2799\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__07__handstand-l-hops-a7751078311a4f60b916bc465e14d6c2.jpg\" alt=\"Brittany Szafran\/Sass Yoga\"\/><figcaption>Next, move away from the wall and start hopping your way towards a handstand.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-25\"><strong>Handstand L Hops&nbsp;<\/strong>(lejos de la pared): Comience en el perro hacia abajo y extienda una pierna en el aire a la altura de la cadera o m\u00e1s. Use la otra pierna plantada para empujar conscientemente el suelo. Su pierna extendida debe flotar directamente sobre la cabeza, mientras que su pierna plantada debe elevarse solo hasta la mitad del aire (creando la forma de &#8220;L&#8221;). Trabaje lentamente en flotar sus caderas hacia arriba y en l\u00ednea con sus hombros y mu\u00f1ecas. Despu\u00e9s de saltar, vuelve a bajar sobre la misma pierna plantada; no cambies las piernas en el aire (causa inestabilidad). Haz 2 series de cinco L Hops en cada pierna.<\/p> <p id=\"mntl-sc-block_1-0-27\"><strong>Saber caer<\/strong><\/p> <p id=\"mntl-sc-block_1-0-29\">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&#8217;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. &#8220;Don&#8217;t let fear get in the way and cause your body to crumple,&#8221; said Szafran. &#8220;Stay aware, engaged and confident.&#8221;<\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-31\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/Pp3j__V3tG4vl4gHI4aI212WoBU=\/3919x2785\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__07__handstand-d3677785ce4641aba7719e23ca8a656b.jpg\" alt=\"Brittany Szafran\/Sass Yoga\"\/><figcaption>Make sure you know how to fall safely before you commit to trying a handstand.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-32\"><strong>Golpea un soporte de mano<\/strong><\/p> <p id=\"mntl-sc-block_1-0-34\">Despu\u00e9s de haber trabajado en los ejercicios anteriores y determinado que est\u00e1s mental y f\u00edsicamente listo para progresar, lleva tu Handstand L Hops al siguiente nivel comenzando a llevar tu pierna plantada por encima. Siga estos pasos para dominar la habilidad:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-36\"><li>Press deeply into the earth with your palms, spreading your fingertips wide to grip the ground.<\/li><li>Engage your core by drawing your front low ribs in toward your spine.<\/li><li>Engage your quads, draw your legs together, and lengthen all the way through your toes (pointing or flointing).<\/li><li>Make sure your entire body is stacked \u2014 wrists, shoulders, hips, quads, legs.<\/li><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><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><li>Keep breathing and enjoy your new perspective!<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"<p>\u00bfSiempre has querido aprender a hacer un handstand? S\u00e9 que lo he hecho. Pero si bien tengo un nivel decente [&hellip;]<\/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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