{"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\/tr\/how-to-learn-to-do-a-handstand\/","title":{"rendered":"Amuda Kalkmay\u0131 Nas\u0131l \u00d6\u011frenirsiniz?"},"content":{"rendered":"

Her zaman amuda kalkmay\u0131 \u00f6\u011frenmek ister miydin? Biliyorum, yapt\u0131m. Ama bir ko\u015fucu olarak iyi bir kondisyon seviyesine sahip olsam da, denge ve g\u00fc\u00e7 departmanlar\u0131nda yeteneklerim eksik. Bunu ele almak i\u00e7in, Sass Yoga’dan yoga \u00f6\u011fretmeni Brittany Szafran’dan bu pozda nas\u0131l ustala\u015f\u0131r\u0131m diye \u00f6\u011fretmesini istedim.<\/p>

Szafran’a g\u00f6re, sa\u011flam bir amuda kalkmak fiziksel oldu\u011fu kadar zihinsel bir ba\u015far\u0131d\u0131r. A noktas\u0131ndan B noktas\u0131na ula\u015fmak i\u00e7in belirlenmi\u015f bir zaman \u00e7izelgesi yoktur, \u00e7\u00fcnk\u00fc herkes (ve her v\u00fccut) farkl\u0131d\u0131r. Korkutucu g\u00f6r\u00fcnebilir, ama biraz pratik ve \u00e7abayla, siz de bu harika hareketi fark\u0131na varmadan ba\u015farm\u0131\u015f olabilirsiniz.<\/p>

Ba\u015flarken<\/strong><\/p>

Szafran’a g\u00f6re, dikey olmak i\u00e7in ihtiyac\u0131n\u0131z olan ana kas gruplar\u0131na odaklanmak \u00f6nemlidir. Amuda kalkmak tam bir v\u00fccut pozudur, bu nedenle ellerinizi, bileklerinizi, kollar\u0131n\u0131z\u0131, omuzlar\u0131n\u0131z\u0131, s\u0131rt\u0131n\u0131z\u0131, g\u00f6\u011fs\u00fcn\u00fcz\u00fc, kar\u0131nlar\u0131n\u0131z\u0131 ve e\u011fiklerinizi, d\u00f6rtl\u00fclerinizi, kal\u00e7a fleks\u00f6rlerinizi ve i\u00e7 uyluklar\u0131n\u0131z\u0131 (add\u00fckt\u00f6rler) g\u00fc\u00e7lendirmeniz ve uzatman\u0131z gerekir. Szafran, bir sonraki a\u015famaya ge\u00e7ecek kadar g\u00fc\u00e7l\u00fc hissetmeniz i\u00e7in bu egzersizler \u00fczerinde \u00e7al\u0131\u015fman\u0131z\u0131 \u00f6nerir.<\/p>

Tahta<\/strong>: Orijinal pozda ustala\u015ft\u0131ktan sonra, planking yaparken koltuklar\u0131n\u0131zda planking veya alternatif bacak kald\u0131rma gibi varyasyonlar\u0131 deneyin. Her varyasyondan 2-3 set yap\u0131n, her pozu 60 saniye boyunca tutmaya kadar yap\u0131n.<\/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>

A\u015fa\u011f\u0131 Bakan K\u00f6pek<\/strong>: Dizlerinizin kal\u00e7a mesafesi ve ayak ba\u015flar\u0131n\u0131n alt\u0131na k\u0131vr\u0131lmas\u0131yla ellerinizden ve dizlerinizden ba\u015flay\u0131n. Bileklerinizi do\u011frudan omuzlar\u0131n\u0131z\u0131n alt\u0131nda olmaktan hareket ettinin ve avu\u00e7 i\u00e7lerinizi yakla\u015f\u0131k bir ad\u0131m \u00f6ne do\u011fru yere yerle\u015ftirin. Kollar\u0131 d\u00fcz tutmak, dizlerinizi yerden kald\u0131rmak i\u00e7in nefes al\u0131n ve sitz veya oturan kemiklerinizi yukar\u0131 ve tekrar havaya kayd\u0131rmak i\u00e7in nefes verin. Dizlerinizi d\u00fczle\u015ftirmek ve topuklar\u0131n\u0131z\u0131 yere daha yak\u0131n bast\u0131rmak i\u00e7in \u00e7al\u0131\u015f\u0131n, ancak dizler b\u00fck\u00fclebilir ve topuklar kald\u0131r\u0131labilir. En \u00f6nemlisi, sitz kemikleri ve kal\u00e7alar\u0131 y\u00fcksek olan uzun bir omurga tutmak ve \u00f6zellikle g\u00f6\u011fs\u00fcn\u00fcz\u00fcn d\u00fczle\u015ftirilmi\u015f kollar\u0131n\u0131zdan uyluklar\u0131n\u0131za do\u011fru bast\u0131rmas\u0131n\u0131 sa\u011flamakt\u0131r. Bu hamlede ustala\u015ft\u0131ktan sonra, ayaklar\u0131 seyyar sat\u0131c\u0131l\u0131k yaparak de\u011fi\u015ftirebilirsiniz (bir topu\u011fu yere derine bast\u0131r\u0131n ve kar\u015f\u0131 dizi b\u00fck\u00fcn, sonra de\u011fi\u015ftirin.)<\/p>

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

Plank\/A\u015fa\u011f\u0131 Bakan K\u00f6pek Kombosu<\/strong>: A\u015fa\u011f\u0131 Bakan K\u00f6pekten Plank’a ileri geri nab\u0131z. \u00c7ekirde\u011finizi me\u015fgul edin ve nefesinizin hareketi y\u00f6nlendirmesine izin verin – tahtaya nefes verin ve a\u015fa\u011f\u0131 bakan k\u00f6pe\u011fe nefes verin. 10’a kadar \u00fc\u00e7 set yap\u0131n.<\/p>

S\u0131rada ne var?<\/strong><\/p>

Art\u0131k biraz g\u00fc\u00e7 olu\u015fturdu\u011funuza g\u00f6re, nefesinize \u00f6nem verirken a\u015fa\u011f\u0131daki hareketleri yaparak amuda kalkman\u0131za do\u011fru \u00e7al\u0131\u015fmaya ba\u015flayabilirsiniz. Szafran, nefesinizi tutarsan\u0131z pozu s\u00fcrd\u00fcremeyece\u011finizi hat\u0131rlat\u0131yor. Ayr\u0131ca, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 ellerinizin avu\u00e7 i\u00e7lerine e\u015fit olarak da\u011f\u0131tmaya \u00e7al\u0131\u015f\u0131n. \u0130\u015fte Szafran’\u0131n zirveye do\u011fru \u00e7al\u0131\u015fman\u0131za yard\u0131mc\u0131 olacak egzersizler i\u00e7in \u00f6nerileri:<\/p>

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

Yar\u0131m Amuda Kalk<\/strong> (duvara kar\u015f\u0131): Her iki aya\u011f\u0131n\u0131z\u0131 duvara yaslayarak ba\u015flay\u0131n (\u00e7ekirde\u011fi devreye al\u0131rken ve alt kaburgalar\u0131 omurgan\u0131za do\u011fru \u00e7ekerken kal\u00e7alar\u0131, omuzlar\u0131 ve bilekleri istifleme \u00fczerinde \u00e7al\u0131\u015f\u0131n). Bir aya\u011f\u0131 duvara, di\u011fer aya\u011f\u0131 tavana do\u011fru uzat\u0131lm\u0131\u015f olarak mezun olun. Amuda kalk ayaklar “floint” veya i\u015faret etmelidir. “Floint”, ayak bile\u011finden (i\u015faret etmek gibi) ancak esnek s\u0131rt ve yay\u0131lm\u0131\u015f ayak parmaklar\u0131yla uzanmak anlam\u0131na gelir.<\/p>

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

Amuda Kalk L Hops <\/strong>(duvardan uzakta): A\u015fa\u011f\u0131 do\u011fru k\u00f6pekten ba\u015flay\u0131n ve bir baca\u011f\u0131 kal\u00e7a y\u00fcksekli\u011finde veya daha y\u00fcksek bir y\u00fckseklikte havaya uzat\u0131n. Dikkatlice yerden itmek i\u00e7in di\u011fer ekilen baca\u011f\u0131 kullan\u0131n. Uzat\u0131lm\u0131\u015f baca\u011f\u0131n\u0131z do\u011frudan tepeye do\u011fru y\u00fczerken, ekilen baca\u011f\u0131n\u0131z havaya sadece yar\u0131 yolda y\u00fckselmelidir (“L” \u015feklini olu\u015fturur). Kal\u00e7alar\u0131n\u0131z\u0131 omuzlar\u0131n\u0131za ve bileklerinize uygun \u015fekilde yukar\u0131 do\u011fru y\u00fczerken yava\u015f\u00e7a \u00e7al\u0131\u015f\u0131n. Z\u0131plad\u0131ktan sonra, ayn\u0131 ekilen baca\u011f\u0131n \u00fczerine geri gelin – bacaklar\u0131n\u0131z\u0131 havada de\u011fi\u015ftirmeyin (karars\u0131zl\u0131\u011fa neden olur). Her bacakta 2 set be\u015f L Hop yap\u0131n.<\/p>

Nas\u0131l d\u00fc\u015fece\u011fini bil<\/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>

Amuda kalkma<\/strong><\/p>

Yukar\u0131daki egzersizler \u00fczerinde \u00e7al\u0131\u015ft\u0131ktan ve zihinsel ve fiziksel olarak ilerlemeye haz\u0131r oldu\u011funuzu belirledikten sonra, ekilen baca\u011f\u0131n\u0131z\u0131 ek y\u00fck\u00fc getirmeye ba\u015flayarak Handstand L Hops’\u0131n\u0131z\u0131 bir sonraki seviyeye ta\u015f\u0131y\u0131n. Beceride ustala\u015fmak i\u00e7in \u015fu ad\u0131mlar\u0131 izleyin:<\/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":"

    Her zaman amuda kalkmay\u0131 \u00f6\u011frenmek ister miydin? Biliyorum, yapt\u0131m. Ama bir ko\u015fucu olarak iyi bir kondisyon seviyesine sahip olsam da, […]<\/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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