{"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\/fr\/how-to-learn-to-do-a-handstand\/","title":{"rendered":"Comment apprendre \u00e0 faire un handstand"},"content":{"rendered":"

Avez-vous toujours voulu apprendre \u00e0 faire un handstand? Je sais que je l\u2019ai fait. Mais bien que j\u2019aie un niveau de forme physique d\u00e9cent en tant que coureur, mes comp\u00e9tences manquent dans les d\u00e9partements d\u2019\u00e9quilibre et de force. Dans un effort pour r\u00e9soudre ce probl\u00e8me, j\u2019ai demand\u00e9 \u00e0 Brittany Szafran de Sass Yoga de m\u2019apprendre \u00e0 ma\u00eetriser cette pose.<\/p>

Selon Szafran, tirer un support de main solide est autant un exploit mental que physique. Il n\u2019y a pas de calendrier fixe pour aller d\u2019un point A \u00e0 un point B parce que tout le monde (et chaque corps) est diff\u00e9rent. Cela peut sembler effrayant, mais avec un peu de pratique et d\u2019effort, vous aussi pourriez r\u00e9ussir ce mouvement totalement g\u00e9nial avant de vous en rendre compte.<\/p>

Commencer<\/strong><\/p>

Selon Szafran, il est important de se concentrer sur les principaux groupes musculaires dont vous aurez besoin pour \u00eatre vertical. Un handstand est une pose totale du corps, vous devrez donc renforcer et allonger vos mains, poignets, bras, \u00e9paules, dos, poitrine, abdominaux et obliques, quads, fl\u00e9chisseurs de hanche et int\u00e9rieurs de cuisses (adducteurs). Szafran recommande de travailler \u00e0 travers ces exercices aussi longtemps qu\u2019il le faut pour que vous vous sentiez assez fort pour passer \u00e0 l\u2019\u00e9tape suivante.<\/p>

Planche<\/strong>: Une fois que vous ma\u00eetrisez la pose originale, essayez des variations telles que la planche sur vos avant-bras ou l\u2019alternance de soul\u00e8vements de jambes pendant la planche. Faites 2-3 s\u00e9ries de chaque variation, en travaillant jusqu\u2019\u00e0 maintenir chaque pose pendant 60 secondes.<\/p>

\"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>

Chien orient\u00e9 vers le bas<\/strong>: Commencez sur vos mains et vos genoux avec les genoux \u00e9cart\u00e9s des hanches et les orteils recourb\u00e9s en dessous. D\u00e9placez vos poignets d\u2019\u00eatre directement sous vos \u00e9paules et placez vos paumes sur le sol environ un pied en avant. En gardant les bras droits, inspirez pour soulever vos genoux de la terre et expirez pour d\u00e9placer votre si\u00e8ge ou vos os assis vers le haut et vers l\u2019air. Travaillez \u00e0 redresser vos genoux et \u00e0 presser vos talons plus pr\u00e8s de la terre, mais les genoux peuvent \u00eatre pli\u00e9s et les talons peuvent \u00eatre soulev\u00e9s. Ce qui est le plus important, c\u2019est de garder une longue colonne vert\u00e9brale avec les os du si\u00e8ge et les hanches hautes et surtout de permettre \u00e0 votre poitrine de presser \u00e0 travers vos bras redress\u00e9s vers vos cuisses. Une fois que vous avez ma\u00eetris\u00e9 ce mouvement, vous pouvez le varier en colportant les pieds (appuyez sur un talon profond\u00e9ment dans le sol et pliez le genou oppos\u00e9, puis basculez.)<\/p>

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

Combinaison de planches\/chiens orient\u00e9s vers le bas<\/strong>: Pulser d\u2019avant en arri\u00e8re du chien orient\u00e9 vers le bas \u00e0 la planche. Gardez votre c\u0153ur engag\u00e9 et laissez votre respiration guider le mouvement – inspirez dans la planche et expirez dans le chien orient\u00e9 vers le bas. Faites jusqu\u2019\u00e0 trois s\u00e9ries de 10.<\/p>

Quelle est la prochaine \u00e9tape?<\/strong><\/p>

Maintenant que vous avez acquis une certaine force, vous pouvez commencer \u00e0 travailler vers votre handstand en faisant les mouvements suivants tout en mettant l\u2019accent sur votre respiration. Szafran nous rappelle que vous ne pourrez pas soutenir la pose si vous retenez votre souffle. En outre, travaillez \u00e0 r\u00e9partir votre poids uniform\u00e9ment dans la paume de vos mains. Voici les recommandations de Szafran pour les exercices qui vous aideront \u00e0 vous rendre au sommet:<\/p>

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

Demi-handstand<\/strong> (contre le mur): Commencez avec les deux pieds contre le mur (travaillez \u00e0 empiler les hanches, les \u00e9paules et les poignets tout en engageant le noyau et en tirant les c\u00f4tes inf\u00e9rieures vers votre colonne vert\u00e9brale). Graduez \u00e0 un pied contre le mur et l\u2019autre jambe tendue vers le plafond. Les pieds debout doivent \u00ab\u00a0floint\u00a0\u00bb ou pointer. \u00ab\u00a0Floint\u00a0\u00bb signifie s\u2019\u00e9tendre \u00e0 travers la cheville (comme pointer) mais avec le dos fl\u00e9chi et les orteils \u00e9cart\u00e9s.<\/p>

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

Handstand L Houblon <\/strong>(loin du mur): Commencez par le chien vers le bas et \u00e9tendez une jambe en l\u2019air \u00e0 la hauteur de la hanche ou plus. Utilisez l\u2019autre jambe plant\u00e9e pour pousser consciemment le sol. Votre jambe \u00e9tendue doit flotter directement au-dessus de votre t\u00eate tandis que votre jambe plant\u00e9e ne doit s\u2019\u00e9lever qu\u2019\u00e0 mi-chemin dans les airs (cr\u00e9ant la forme \u00ab\u00a0L\u00a0\u00bb). Travaillez lentement \u00e0 faire flotter vos hanches vers le haut et en ligne avec vos \u00e9paules et vos poignets. Apr\u00e8s avoir saut\u00e9, redescendez directement sur la m\u00eame jambe plant\u00e9e \u2013 ne changez pas vos jambes dans les airs (cela provoque de l\u2019instabilit\u00e9). Faites 2 s\u00e9ries de cinq L Hops sur chaque jambe.<\/p>

Savoir tomber<\/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>

Frappez un handstand<\/strong><\/p>

Apr\u00e8s avoir travaill\u00e9 sur les exercices ci-dessus et d\u00e9termin\u00e9 que vous \u00eates mentalement et physiquement pr\u00eat \u00e0 progresser, faites passer votre Handstand L Hops au niveau sup\u00e9rieur en commen\u00e7ant \u00e0 amener votre jambe plant\u00e9e au-dessus de votre t\u00eate. Suivez ces \u00e9tapes pour ma\u00eetriser la comp\u00e9tence:<\/p>

  • 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":"

    Avez-vous toujours voulu apprendre \u00e0 faire un handstand? Je sais que je l\u2019ai fait. Mais bien que j\u2019aie un niveau […]<\/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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[140],"tags":[],"class_list":["post-7107","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"fr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/11\/A-Beginners-Guide-to-Handstand.jpg","categories_details":[{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6915,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/7107","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/comments?post=7107"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/7107\/revisions"}],"predecessor-version":[{"id":16861,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/7107\/revisions\/16861"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/7108"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=7107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=7107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=7107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}