{"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\/ru\/how-to-learn-to-do-a-handstand\/","title":{"rendered":"\u041a\u0430\u043a \u043d\u0430\u0443\u0447\u0438\u0442\u044c\u0441\u044f \u0434\u0435\u043b\u0430\u0442\u044c \u043f\u043e\u0434\u0441\u0442\u0430\u0432\u043a\u0443 \u0434\u043b\u044f \u0440\u0443\u043a"},"content":{"rendered":"<p id=\"mntl-sc-block_1-0\">\u0412\u044b \u0432\u0441\u0435\u0433\u0434\u0430 \u0445\u043e\u0442\u0435\u043b\u0438 \u043d\u0430\u0443\u0447\u0438\u0442\u044c\u0441\u044f \u0434\u0435\u043b\u0430\u0442\u044c \u0441\u0442\u043e\u0439\u043a\u0443 \u043d\u0430 \u0440\u0443\u043a\u0430\u0445? \u042f \u0437\u043d\u0430\u044e, \u0447\u0442\u043e \u0443 \u043c\u0435\u043d\u044f \u0435\u0441\u0442\u044c. \u041d\u043e \u0432 \u0442\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u043a \u0443 \u043c\u0435\u043d\u044f \u043f\u0440\u0438\u043b\u0438\u0447\u043d\u044b\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438 \u043a\u0430\u043a \u0431\u0435\u0433\u0443\u043d\u0430, \u043c\u043e\u0438\u043c \u043d\u0430\u0432\u044b\u043a\u0430\u043c \u043d\u0435 \u0445\u0432\u0430\u0442\u0430\u0435\u0442 \u0432 \u043e\u0442\u0434\u0435\u043b\u0430\u0445 \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u0438 \u0441\u0438\u043b\u044b. \u041f\u044b\u0442\u0430\u044f\u0441\u044c \u0440\u0435\u0448\u0438\u0442\u044c \u044d\u0442\u0443 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0443, \u044f \u043f\u043e\u043f\u0440\u043e\u0441\u0438\u043b \u0443\u0447\u0438\u0442\u0435\u043b\u044f \u0439\u043e\u0433\u0438 \u0411\u0440\u0438\u0442\u0442\u0430\u043d\u0438 \u0421\u0430\u0444\u0440\u0430\u043d \u0438\u0437 Sass Yoga \u043d\u0430\u0443\u0447\u0438\u0442\u044c \u043c\u0435\u043d\u044f, \u043a\u0430\u043a \u043e\u0441\u0432\u043e\u0438\u0442\u044c \u044d\u0442\u0443 \u043f\u043e\u0437\u0443.<\/p> <p id=\"mntl-sc-block_1-0-2\">\u041f\u043e \u0441\u043b\u043e\u0432\u0430\u043c \u0421\u0430\u0444\u0440\u0430\u043d\u0430, \u0441\u043d\u044f\u0442\u0438\u0435 \u0442\u0432\u0435\u0440\u0434\u043e\u0439 \u0441\u0442\u043e\u0439\u043a\u0438 \u043d\u0430 \u0440\u0443\u043a\u0430\u0445 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043a\u0430\u043a \u0443\u043c\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u043f\u043e\u0434\u0432\u0438\u0433\u043e\u043c, \u0442\u0430\u043a \u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u043c. \u041d\u0435\u0442 \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u043d\u043e\u0439 \u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e\u0439 \u0448\u043a\u0430\u043b\u044b \u0434\u043b\u044f \u0442\u043e\u0433\u043e, \u0447\u0442\u043e\u0431\u044b \u0434\u043e\u0431\u0440\u0430\u0442\u044c\u0441\u044f \u0438\u0437 \u0442\u043e\u0447\u043a\u0438 \u0410 \u0432 \u0442\u043e\u0447\u043a\u0443 \u0411, \u043f\u043e\u0442\u043e\u043c\u0443 \u0447\u0442\u043e \u0432\u0441\u0435 (\u0438 \u043a\u0430\u0436\u0434\u043e\u0435 \u0442\u0435\u043b\u043e) \u0440\u0430\u0437\u043d\u044b\u0435. \u042d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043a\u0430\u0437\u0430\u0442\u044c\u0441\u044f \u0441\u0442\u0440\u0430\u0448\u043d\u044b\u043c, \u043d\u043e \u0441 \u043d\u0435\u0431\u043e\u043b\u044c\u0448\u043e\u0439 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0439 \u0438 \u0443\u0441\u0438\u043b\u0438\u044f\u043c\u0438 \u0432\u044b \u0442\u043e\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e\u0442 \u0441\u043e\u0432\u0435\u0440\u0448\u0435\u043d\u043d\u043e \u043f\u043e\u0442\u0440\u044f\u0441\u0430\u044e\u0449\u0438\u0439 \u0448\u0430\u0433, \u043f\u0440\u0435\u0436\u0434\u0435 \u0447\u0435\u043c \u0443\u0437\u043d\u0430\u0435\u0442\u0435 \u043e\u0431 \u044d\u0442\u043e\u043c.<\/p> <p id=\"mntl-sc-block_1-0-4\"><strong>\u041d\u0430\u0447\u0430\u043b\u043e \u0440\u0430\u0431\u043e\u0442\u044b<\/strong><\/p> <p id=\"mntl-sc-block_1-0-6\">\u041f\u043e \u0441\u043b\u043e\u0432\u0430\u043c \u0421\u0430\u0444\u0440\u0430\u043d\u0430, \u0432\u0430\u0436\u043d\u043e \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0445 \u0433\u0440\u0443\u043f\u043f\u0430\u0445 \u043c\u044b\u0448\u0446, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u0430\u043c \u043f\u043e\u043d\u0430\u0434\u043e\u0431\u044f\u0442\u0441\u044f, \u0447\u0442\u043e\u0431\u044b \u0441\u0442\u0430\u0442\u044c \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u044b\u043c\u0438. \u0421\u0442\u043e\u0439\u043a\u0430 \u043d\u0430 \u0440\u0443\u043a\u0430\u0445 &#8211; \u044d\u0442\u043e \u043f\u043e\u0437\u0430 \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u0430\u043c \u043d\u0443\u0436\u043d\u043e \u0431\u0443\u0434\u0435\u0442 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u0438 \u0443\u0434\u043b\u0438\u043d\u0438\u0442\u044c \u0440\u0443\u043a\u0438, \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f, \u0440\u0443\u043a\u0438, \u043f\u043b\u0435\u0447\u0438, \u0441\u043f\u0438\u043d\u0443, \u0433\u0440\u0443\u0434\u044c, \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u0440\u0435\u0441\u0441 \u0438 \u043a\u043e\u0441\u044b\u0435, \u043a\u0432\u0430\u0434\u044b, \u0441\u0433\u0438\u0431\u0430\u0442\u0435\u043b\u0438 \u0431\u0435\u0434\u0440\u0430 \u0438 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0438\u0435 \u0431\u0435\u0434\u0440\u0430 (\u0430\u0434\u0434\u0443\u043a\u0442\u043e\u0440\u044b). \u0421\u0430\u0444\u0440\u0430\u043d \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442 \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0441 \u044d\u0442\u0438\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438 \u0441\u0442\u043e\u043b\u044c\u043a\u043e, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0432\u0430\u043c \u043d\u0443\u0436\u043d\u043e, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0441\u0435\u0431\u044f \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u0441\u0438\u043b\u044c\u043d\u044b\u043c, \u0447\u0442\u043e\u0431\u044b \u043f\u0435\u0440\u0435\u0439\u0442\u0438 \u043a \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u043c\u0443 \u044d\u0442\u0430\u043f\u0443.<\/p> <p id=\"mntl-sc-block_1-0-9\"><strong>\u041f\u043b\u0430\u043d\u043a\u0430<\/strong>: \u041f\u043e\u0441\u043b\u0435 \u0442\u043e\u0433\u043e, \u043a\u0430\u043a \u0432\u044b \u043e\u0441\u0432\u043e\u0438\u0442\u0435 \u043e\u0440\u0438\u0433\u0438\u043d\u0430\u043b\u044c\u043d\u0443\u044e \u043f\u043e\u0437\u0443, \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u0442\u0430\u043a\u0438\u0435 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438, \u043a\u0430\u043a \u043e\u0431\u0445\u0432\u044b \u043d\u0430 \u043f\u0440\u0435\u0434\u043f\u043b\u0435\u0447\u044c\u044f\u0445 \u0438\u043b\u0438 \u0447\u0435\u0440\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u043f\u043e\u0434\u044a\u0435\u043c\u043e\u0432 \u043d\u043e\u0433 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043e\u0431\u0445\u0432\u0430\u043a\u0438. \u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 2-3 \u043f\u043e\u0434\u0445\u043e\u0434\u0430 \u043a\u0430\u0436\u0434\u043e\u0439 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438, \u0440\u0430\u0431\u043e\u0442\u0430\u044f \u0434\u043e \u0443\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f \u043a\u0430\u0436\u0434\u043e\u0439 \u043f\u043e\u0437\u044b \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 60 \u0441\u0435\u043a\u0443\u043d\u0434.<\/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>\u0421\u043e\u0431\u0430\u043a\u0430, \u043e\u0431\u0440\u0430\u0449\u0435\u043d\u043d\u0430\u044f \u0432\u043d\u0438\u0437<\/strong>: \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0440\u0443\u043a \u0438 \u043a\u043e\u043b\u0435\u043d\u0435\u0439 \u0441 \u043a\u043e\u043b\u0435\u043d\u044f\u043c\u0438 \u043d\u0430 \u0440\u0430\u0441\u0441\u0442\u043e\u044f\u043d\u0438\u0438 \u0431\u0435\u0434\u0435\u0440 \u0438 \u043f\u0430\u043b\u044c\u0446\u0430\u043c\u0438 \u043d\u043e\u0433, \u0441\u0432\u0435\u0440\u043d\u0443\u0442\u044b\u043c\u0438 \u043f\u043e\u0434 \u043d\u043e\u0433\u0438. \u041f\u0435\u0440\u0435\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f \u0438\u0437-\u043f\u043e\u0434 \u043f\u043b\u0435\u0447 \u0438 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043b\u0430\u0434\u043e\u043d\u0438 \u0432\u043d\u0438\u0437 \u043d\u0430 \u0437\u0435\u043c\u043b\u044e \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u043d\u0430 \u0444\u0443\u0442 \u0432\u043f\u0435\u0440\u0435\u0434. \u0414\u0435\u0440\u0436\u0430 \u0440\u0443\u043a\u0438 \u043f\u0440\u044f\u043c\u044b\u043c\u0438, \u0432\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u043a\u043e\u043b\u0435\u043d\u0438 \u043e\u0442 \u0437\u0435\u043c\u043b\u0438, \u0438 \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u0447\u0442\u043e\u0431\u044b \u0441\u0434\u0432\u0438\u043d\u0443\u0442\u044c \u0441\u0438\u0434\u044f\u0447\u0438\u0435 \u0438\u043b\u0438 \u0441\u0438\u0434\u044f\u0447\u0438\u0435 \u043a\u043e\u0441\u0442\u0438 \u0432\u0432\u0435\u0440\u0445 \u0438 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u0432 \u0432\u043e\u0437\u0434\u0443\u0445. \u0420\u0430\u0431\u043e\u0442\u0430\u0439\u0442\u0435 \u043d\u0430\u0434 \u0442\u0435\u043c, \u0447\u0442\u043e\u0431\u044b \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0442\u044c \u043a\u043e\u043b\u0435\u043d\u0438 \u0438 \u043f\u0440\u0438\u0436\u0430\u0442\u044c \u043f\u044f\u0442\u043a\u0438 \u0431\u043b\u0438\u0436\u0435 \u043a \u0437\u0435\u043c\u043b\u0435, \u043d\u043e \u043a\u043e\u043b\u0435\u043d\u0438 \u043c\u043e\u0436\u043d\u043e \u0441\u043e\u0433\u043d\u0443\u0442\u044c, \u0430 \u043a\u0430\u0431\u043b\u0443\u043a\u0438 \u043f\u043e\u0434\u043d\u044f\u0442\u044c. \u0421\u0430\u043c\u043e\u0435 \u0433\u043b\u0430\u0432\u043d\u043e\u0435 &#8211; \u044d\u0442\u043e \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0434\u043b\u0438\u043d\u043d\u044b\u0439 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a \u0441 \u0432\u044b\u0441\u043e\u043a\u0438\u043c\u0438 \u043a\u043e\u0441\u0442\u044f\u043c\u0438 \u0438 \u0431\u0435\u0434\u0440\u0430\u043c\u0438 \u0438 \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u0442\u044c \u0432\u0430\u0448\u0435\u0439 \u0433\u0440\u0443\u0434\u0438 \u043f\u0440\u043e\u0436\u0438\u043c\u0430\u0442\u044c\u0441\u044f \u0447\u0435\u0440\u0435\u0437 \u0432\u044b\u043f\u0440\u044f\u043c\u043b\u0435\u043d\u043d\u044b\u0435 \u0440\u0443\u043a\u0438 \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043a \u0431\u0435\u0434\u0440\u0430\u043c. \u041f\u043e\u0441\u043b\u0435 \u0442\u043e\u0433\u043e, \u043a\u0430\u043a \u0432\u044b \u043e\u0441\u0432\u043e\u0438\u043b\u0438 \u044d\u0442\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u0430\u0440\u044c\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0435\u0433\u043e, \u043f\u0435\u0440\u0435\u043c\u0435\u0436\u0430\u044f \u043d\u043e\u0433\u0438 (\u043d\u0430\u0436\u043c\u0438\u0442\u0435 \u043e\u0434\u043d\u0443 \u043f\u044f\u0442\u043a\u0443 \u0433\u043b\u0443\u0431\u043e\u043a\u043e \u0432 \u0437\u0435\u043c\u043b\u044e \u0438 \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043b\u043e\u0436\u043d\u043e\u0435 \u043a\u043e\u043b\u0435\u043d\u043e, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0435\u0440\u0435\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u0441\u044c).<\/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>\u041a\u043e\u043c\u0431\u043e \u0434\u043b\u044f \u0441\u043e\u0431\u0430\u043a, \u043e\u0431\u0440\u0430\u0449\u0435\u043d\u043d\u044b\u0445 \u043a \u043f\u043b\u0430\u043d\u043a\u0435 \u0438 \u0432\u043d\u0438\u0437<\/strong>: \u041f\u0443\u043b\u044c\u0441\u0438\u0440\u0443\u0439\u0442\u0435 \u0432\u0437\u0430\u0434 \u0438 \u0432\u043f\u0435\u0440\u0435\u0434 \u043e\u0442 \u0441\u043e\u0431\u0430\u043a\u0438, \u043e\u0431\u0440\u0430\u0449\u0435\u043d\u043d\u043e\u0439 \u0432\u043d\u0438\u0437, \u043a \u043f\u043b\u0430\u043d\u043a\u0435. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0441\u0432\u043e\u0435 \u044f\u0434\u0440\u043e \u0437\u0430\u043d\u044f\u0442\u044b\u043c \u0438 \u043f\u043e\u0437\u0432\u043e\u043b\u044c\u0442\u0435 \u0441\u0432\u043e\u0435\u043c\u0443 \u0434\u044b\u0445\u0430\u043d\u0438\u044e \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u044f\u0442\u044c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u2014 \u0432\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0432 \u043f\u043b\u0430\u043d\u043a\u0443 \u0438 \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0432 \u0441\u043e\u0431\u0430\u043a\u0443, \u043e\u0431\u0440\u0430\u0449\u0435\u043d\u043d\u0443\u044e \u0432\u043d\u0438\u0437. \u0414\u0435\u043b\u0430\u0439\u0442\u0435 \u0434\u043e \u0442\u0440\u0435\u0445 \u043f\u043e\u0434\u0445\u043e\u0434\u043e\u0432 \u043f\u043e 10.<\/p> <p id=\"mntl-sc-block_1-0-17\"><strong>\u0427\u0442\u043e \u0434\u0430\u043b\u044c\u0448\u0435?<\/strong><\/p> <p id=\"mntl-sc-block_1-0-19\">\u0422\u0435\u043f\u0435\u0440\u044c, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u043d\u0430\u0431\u0440\u0430\u043b\u0438\u0441\u044c \u0441\u0438\u043b, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u0430\u0447\u0430\u0442\u044c \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u043d\u0430\u0434 \u0441\u0432\u043e\u0435\u0439 \u0441\u0442\u043e\u0439\u043a\u043e\u0439 \u043d\u0430 \u0440\u0443\u043a\u0430\u0445, \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044f \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f, \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u0430\u043a\u0446\u0435\u043d\u0442 \u043d\u0430 \u0441\u0432\u043e\u0435\u043c \u0434\u044b\u0445\u0430\u043d\u0438\u0438. \u0421\u0430\u0444\u0440\u0430\u043d \u043d\u0430\u043f\u043e\u043c\u0438\u043d\u0430\u0435\u0442 \u043d\u0430\u043c, \u0447\u0442\u043e \u0432\u044b \u043d\u0435 \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u0434\u0435\u0440\u0436\u0430\u0442\u044c \u043f\u043e\u0437\u0443, \u0435\u0441\u043b\u0438 \u0437\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435. \u041a\u0440\u043e\u043c\u0435 \u0442\u043e\u0433\u043e, \u0440\u0430\u0431\u043e\u0442\u0430\u0439\u0442\u0435 \u043d\u0430\u0434 \u0442\u0435\u043c, \u0447\u0442\u043e\u0431\u044b \u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0440\u0430\u0441\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u0442\u044c \u0441\u0432\u043e\u0439 \u0432\u0435\u0441 \u043d\u0430 \u043b\u0430\u0434\u043e\u043d\u044f\u0445. \u0412\u043e\u0442 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438 \u0421\u0430\u0444\u0440\u0430\u043d\u0430 \u043f\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0432\u0430\u043c \u043f\u0440\u043e\u043b\u043e\u0436\u0438\u0442\u044c \u0441\u0435\u0431\u0435 \u043f\u0443\u0442\u044c \u043a \u0432\u0435\u0440\u0448\u0438\u043d\u0435:<\/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>\u041f\u043e\u043b\u0443\u0441\u0442\u0435\u043d\u043a\u0430 \u0434\u043b\u044f \u0440\u0443\u043a<\/strong>&nbsp;(\u0443 \u0441\u0442\u0435\u043d\u044b): \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043e\u0431\u0435\u0438\u0445 \u043d\u043e\u0433 \u043a \u0441\u0442\u0435\u043d\u0435 (\u0440\u0430\u0431\u043e\u0442\u0430\u0439\u0442\u0435 \u043d\u0430\u0434 \u0443\u043a\u043b\u0430\u0434\u044b\u0432\u0430\u043d\u0438\u0435\u043c \u0431\u0435\u0434\u0435\u0440, \u043f\u043b\u0435\u0447 \u0438 \u0437\u0430\u043f\u044f\u0441\u0442\u0438\u0439, \u043e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u043e \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u044f \u044f\u0434\u0440\u043e \u0438 \u043f\u043e\u0434\u0442\u044f\u0433\u0438\u0432\u0430\u044f \u043d\u0438\u0436\u043d\u0438\u0435 \u0440\u0435\u0431\u0440\u0430 \u043a \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0443). \u041f\u043e\u0434\u0442\u044f\u043d\u0438\u0432 \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u043a \u0441\u0442\u0435\u043d\u0435, \u0430 \u0434\u0440\u0443\u0433\u0443\u044e \u043d\u043e\u0433\u0443 \u0432\u044b\u0442\u044f\u043d\u0443\u043b\u0438 \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443. \u041d\u043e\u0433\u0438 \u043d\u0430 \u0440\u0443\u043a\u0430\u0445 \u0434\u043e\u043b\u0436\u043d\u044b \u00ab\u0444\u043b\u043e\u0442\u0438\u043d\u00bb \u0438\u043b\u0438 \u0443\u043a\u0430\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435. \u00abFloint\u00bb \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442 \u043f\u0440\u043e\u0441\u0442\u0438\u0440\u0430\u0442\u044c\u0441\u044f \u0447\u0435\u0440\u0435\u0437 \u043b\u043e\u0434\u044b\u0436\u043a\u0443 (\u043a\u0430\u043a \u0443\u043a\u0430\u0437\u0430\u0442\u0435\u043b\u044c), \u043d\u043e \u0441 \u0441\u043e\u0433\u043d\u0443\u0442\u043e\u0439 \u0441\u043f\u0438\u043d\u043e\u0439 \u0438 \u0440\u0430\u0441\u0442\u043e\u043f\u044b\u0440\u0438\u043d\u043d\u044b\u043c\u0438 \u043f\u0430\u043b\u044c\u0446\u0430\u043c\u0438.<\/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>\u041f\u043e\u0434\u0441\u0442\u0430\u0432\u043a\u0430 \u0434\u043b\u044f \u0440\u0443\u043a L Hops&nbsp;<\/strong>(\u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0435 \u043e\u0442 \u0441\u0442\u0435\u043d\u044b): \u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u0441\u043e\u0431\u0430\u043a\u0438 \u0432\u043d\u0438\u0437 \u0438 \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u0432 \u0432\u043e\u0437\u0434\u0443\u0445 \u043d\u0430 \u0432\u044b\u0441\u043e\u0442\u0435 \u0431\u0435\u0434\u0440\u0430 \u0438\u043b\u0438 \u0432\u044b\u0448\u0435. \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0434\u0440\u0443\u0433\u0443\u044e \u043f\u043e\u0441\u0430\u0436\u0435\u043d\u043d\u0443\u044e \u043d\u043e\u0433\u0443, \u0447\u0442\u043e\u0431\u044b \u043c\u044b\u0441\u043b\u0435\u043d\u043d\u043e \u043e\u0442\u0442\u043e\u043b\u043a\u043d\u0443\u0442\u044c\u0441\u044f \u043e\u0442 \u0437\u0435\u043c\u043b\u0438. \u0412\u0430\u0448\u0430 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u0430\u044f \u043d\u043e\u0433\u0430 \u0434\u043e\u043b\u0436\u043d\u0430 \u043f\u043b\u0430\u0432\u0430\u0442\u044c \u043f\u0440\u044f\u043c\u043e \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439, \u0432 \u0442\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u043a \u0432\u0430\u0448\u0430 \u043f\u043e\u0441\u0430\u0436\u0435\u043d\u043d\u0430\u044f \u043d\u043e\u0433\u0430 \u0434\u043e\u043b\u0436\u043d\u0430 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c\u0441\u044f \u0442\u043e\u043b\u044c\u043a\u043e \u043d\u0430\u043f\u043e\u043b\u043e\u0432\u0438\u043d\u0443 \u0432 \u0432\u043e\u0437\u0434\u0443\u0445 (\u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u0444\u043e\u0440\u043c\u0443 \u00abL\u00bb). \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0439\u0442\u0435 \u043d\u0430\u0434 \u0442\u0435\u043c, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u043d\u044f\u0442\u044c \u0431\u0435\u0434\u0440\u0430 \u0432\u0432\u0435\u0440\u0445 \u0438 \u043d\u0430\u0440\u043e\u0432\u043d\u0435 \u0441 \u043f\u043b\u0435\u0447\u0430\u043c\u0438 \u0438 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f\u043c\u0438. \u041f\u043e\u0441\u043b\u0435 \u043f\u0440\u044b\u0436\u043a\u0430 \u0432\u0432\u0435\u0440\u0445 \u0432\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043d\u0430 \u0442\u0443 \u0436\u0435 \u043f\u043e\u0441\u0430\u0436\u0435\u043d\u043d\u0443\u044e \u043d\u043e\u0433\u0443 \u2014 \u043d\u0435 \u043f\u0435\u0440\u0435\u043a\u043b\u044e\u0447\u0430\u0439\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432 \u0432\u043e\u0437\u0434\u0443\u0445\u0435 (\u044d\u0442\u043e \u0432\u044b\u0437\u044b\u0432\u0430\u0435\u0442 \u043d\u0435\u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c). \u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 2 \u043f\u043e\u0434\u0445\u043e\u0434\u0430 \u043f\u043e \u043f\u044f\u0442\u044c L Hops \u043d\u0430 \u043a\u0430\u0436\u0434\u043e\u0439 \u043d\u043e\u0433\u0435.<\/p> <p id=\"mntl-sc-block_1-0-27\"><strong>\u0423\u043c\u0435\u0442\u044c \u043f\u0430\u0434\u0430\u0442\u044c<\/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>\u0423\u0434\u0430\u0440 \u043f\u043e \u0441\u0442\u043e\u0439\u043a\u0435 \u0434\u043b\u044f \u0440\u0443\u043a<\/strong><\/p> <p id=\"mntl-sc-block_1-0-34\">\u041f\u043e\u0441\u043b\u0435 \u0442\u043e\u0433\u043e, \u043a\u0430\u043a \u0432\u044b \u043f\u043e\u0440\u0430\u0431\u043e\u0442\u0430\u043b\u0438 \u043d\u0430\u0434 \u0432\u044b\u0448\u0435\u0443\u043a\u0430\u0437\u0430\u043d\u043d\u044b\u043c\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c\u0438 \u0438 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0438\u043b\u0438, \u0447\u0442\u043e \u043c\u043e\u0440\u0430\u043b\u044c\u043d\u043e \u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438 \u0433\u043e\u0442\u043e\u0432\u044b \u043a \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0443, \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0441\u0432\u043e\u0439 Handstand L Hops \u043d\u0430 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c, \u043d\u0430\u0447\u0430\u0432 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0442\u044c \u043f\u043e\u0441\u0430\u0436\u0435\u043d\u043d\u0443\u044e \u043d\u043e\u0433\u0443 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439. \u0427\u0442\u043e\u0431\u044b \u043e\u0441\u0432\u043e\u0438\u0442\u044c \u043d\u0430\u0432\u044b\u043a, \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u0435 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0435 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u044f.<\/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>\u0412\u044b \u0432\u0441\u0435\u0433\u0434\u0430 \u0445\u043e\u0442\u0435\u043b\u0438 \u043d\u0430\u0443\u0447\u0438\u0442\u044c\u0441\u044f \u0434\u0435\u043b\u0430\u0442\u044c \u0441\u0442\u043e\u0439\u043a\u0443 \u043d\u0430 \u0440\u0443\u043a\u0430\u0445? \u042f \u0437\u043d\u0430\u044e, \u0447\u0442\u043e \u0443 \u043c\u0435\u043d\u044f \u0435\u0441\u0442\u044c. \u041d\u043e \u0432 \u0442\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u043a \u0443 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