Лучшее упражнение для освоения стойки на руках

Практика
|  22 ноября 2017

Выполняйте это упражнение, если мечтаете освоить стойку на руках.

Существует огромное количество комплексов, которые обещают быстро поставить вас на руки. Но есть одно заветное упражнение, выполняя которые, вы значительно можете повысить свои шансы на успех. Оно не травмопасно, но действительно эффективно: задействует мышцы пресса и плеч.

Техника выполнения

  1. Встаньте в Прасарита Падоттансану ягодицами к стене.
  2. Поставьте ладони ровно под плечами, широко разведите пальцы, равномерно распределите вес по всей ладони.
  3. На вдохе выпрямите торс параллельно полу, максимально удлиняя позвоночник. Мягко посмотрите вперёд.
  4. На выдохе аккуратно качнитесь вперёд (лопатки слегка выйдут за линию ладоней) и надавите ладонями в пол (следите, чтобы часть веса приходилась на пальцы рук). Напрягите мышцы пресса и удерживайте Мула Бандху. 
  5. Встаньте на носки, затем постарайтесь оторвать стопы от пола и скользящим движением поднять бёдра вверх по стене, как можно выше. Ноги должны подниматься одновременно, а не по одной.
  6. Задержитесь в максимальной точке на 3-6 циклов дыхания.
  7. Вновь войдите в Прасарита Падоттанасану.

Фото: summerperez/instagram.com
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