https://learn.handstandpro.app/fr/ 2026-10-18 https://learn.handstandpro.app/ 2026-10-18 https://learn.handstandpro.app/es/ 2026-10-18 https://learn.handstandpro.app/pt/ 2026-10-18 https://learn.handstandpro.app/fr/apprendre-le-handstand/ 2026-10-04 https://learn.handstandpro.app/en/learn-handstand/ 2026-10-04 https://learn.handstandpro.app/es/aprender-parada-de-manos/ 2026-10-04 https://learn.handstandpro.app/pt/aprender-parada-de-mao/ 2026-10-04 https://learn.handstandpro.app/fr/comment-faire-un-handstand-debutant/ 2026-10-18 https://i.ytimg.com/vi/OYK0sNssfOo/hqdefault.jpg Tenue face au mur (chest-to-wall) La position de référence du débutant : mains à une vingtaine de centimètres du mur, seuls les orteils le touchent, les épaules repoussent le sol. https://www.youtube.com/embed/OYK0sNssfOo 32 2026-09-13T09:41:21-07:00 https://i.ytimg.com/vi/zo1FMNl5ouQ/hqdefault.jpg Cercles de poignets Le premier exercice de tout échauffement handstand : mobiliser les poignets avant d'y mettre le poids du corps. https://www.youtube.com/embed/zo1FMNl5ouQ 24 2026-09-12T08:55:50-07:00 https://i.ytimg.com/vi/kdD7tEgEji4/hqdefault.jpg Tenue hollow (corps creux) La forme gainée sur laquelle repose tout handstand, travaillée au sol, bas du dos plaqué. https://www.youtube.com/embed/kdD7tEgEji4 22 2026-09-12T09:27:10-07:00 https://i.ytimg.com/vi/Ip_TEA8Rk0o/hqdefault.jpg Planche au mur Pieds sur le mur à hauteur de hanches, poids porté vers les mains : la première charge au-dessus de la tête pour les épaules. https://www.youtube.com/embed/Ip_TEA8Rk0o 26 2026-09-09T15:36:24-07:00 https://i.ytimg.com/vi/HyJJlobXncU/hqdefault.jpg Sortie groupée du mur La façon la plus douce d'apprendre à redescendre : depuis une position groupée au mur, une main s'écarte, puis les pieds suivent. https://www.youtube.com/embed/HyJJlobXncU 20 2026-09-14T15:40:01-07:00 https://i.ytimg.com/vi/OpNey5Lp3Bw/hqdefault.jpg Montées au mur (wall walks) Depuis une planche pieds au mur, les mains se rapprochent pendant que les pieds montent, puis on redescend en contrôle. https://www.youtube.com/embed/OpNey5Lp3Bw 25 2026-09-13T09:39:40-07:00 https://i.ytimg.com/vi/NKKAtcaK1fc/hqdefault.jpg Sortie en roue (cartwheel) Quand le handstand passe la verticale, une main se pose sur le côté, les hanches pivotent et on retombe sur ses pieds. https://www.youtube.com/embed/NKKAtcaK1fc 22 2026-09-14T15:44:52-07:00 https://i.ytimg.com/vi/6yR8yc_5fn8/hqdefault.jpg Décollement des orteils Face au mur, seuls les orteils le touchent : on les décolle en poussant dans les doigts et on tient l'équilibre trouvé. https://www.youtube.com/embed/6yR8yc_5fn8 53 2026-09-16T09:59:20-07:00 https://learn.handstandpro.app/en/how-to-do-a-handstand-for-beginners/ 2026-10-18 https://i.ytimg.com/vi/OYK0sNssfOo/hqdefault.jpg Chest-to-wall hold The reference position for beginners: hands about 20 cm from the wall, only the toes touching, shoulders pushing the floor away. https://www.youtube.com/embed/OYK0sNssfOo 32 2026-09-13T09:41:21-07:00 https://i.ytimg.com/vi/zo1FMNl5ouQ/hqdefault.jpg Wrist circles The first drill of every handstand warm-up: mobilise the wrists before any bodyweight goes on them. https://www.youtube.com/embed/zo1FMNl5ouQ 24 2026-09-12T08:55:50-07:00 https://i.ytimg.com/vi/kdD7tEgEji4/hqdefault.jpg Hollow body hold The straight-body shape every handstand rests on, practised on the floor with the lower back pressed down. https://www.youtube.com/embed/kdD7tEgEji4 22 2026-09-12T09:27:10-07:00 https://i.ytimg.com/vi/Ip_TEA8Rk0o/hqdefault.jpg Wall plank Feet on the wall at hip height and weight biased onto the hands: the first overhead load for the shoulders. https://www.youtube.com/embed/Ip_TEA8Rk0o 26 2026-09-09T15:36:24-07:00 https://i.ytimg.com/vi/HyJJlobXncU/hqdefault.jpg Wall tuck bail The gentlest way to learn coming down: from a tuck at the wall, one hand steps away, then the feet follow. https://www.youtube.com/embed/HyJJlobXncU 20 2026-09-14T15:40:01-07:00 https://i.ytimg.com/vi/OpNey5Lp3Bw/hqdefault.jpg Wall walks From a plank with the feet on the wall, walk the hands in as the feet climb, then walk back down in control. https://www.youtube.com/embed/OpNey5Lp3Bw 25 2026-09-13T09:39:40-07:00 https://i.ytimg.com/vi/NKKAtcaK1fc/hqdefault.jpg Cartwheel bail When the handstand goes past vertical, one hand steps to the side, the hips turn and you land on your feet. https://www.youtube.com/embed/NKKAtcaK1fc 22 2026-09-14T15:44:52-07:00 https://i.ytimg.com/vi/6yR8yc_5fn8/hqdefault.jpg Toe pulls Facing the wall with only the toes touching, pull them off with the fingers and hold the balance you find. https://www.youtube.com/embed/6yR8yc_5fn8 53 2026-09-16T09:59:20-07:00 https://learn.handstandpro.app/es/como-hacer-parada-de-manos-principiantes/ 2026-10-18 https://i.ytimg.com/vi/OYK0sNssfOo/hqdefault.jpg Parada de frente a la pared (chest to wall) La posición de referencia del principiante: manos a unos 20 cm de la pared, solo las puntas de los pies la tocan, los hombros empujan el suelo. https://www.youtube.com/embed/OYK0sNssfOo 32 2026-09-13T09:41:21-07:00 https://i.ytimg.com/vi/zo1FMNl5ouQ/hqdefault.jpg Círculos de muñeca El primer ejercicio de cualquier calentamiento de parada de manos: movilizar las muñecas antes de cargarles el peso del cuerpo. https://www.youtube.com/embed/zo1FMNl5ouQ 24 2026-09-12T08:55:50-07:00 https://i.ytimg.com/vi/kdD7tEgEji4/hqdefault.jpg Posición hollow (cuerpo hueco) La forma de cuerpo firme sobre la que se apoya toda parada de manos, trabajada en el suelo con la zona lumbar pegada. https://www.youtube.com/embed/kdD7tEgEji4 22 2026-09-12T09:27:10-07:00 https://i.ytimg.com/vi/Ip_TEA8Rk0o/hqdefault.jpg Plancha en la pared Pies en la pared a la altura de la cadera y el peso llevado hacia las manos: la primera carga por encima de la cabeza para los hombros. https://www.youtube.com/embed/Ip_TEA8Rk0o 26 2026-09-09T15:36:24-07:00 https://i.ytimg.com/vi/HyJJlobXncU/hqdefault.jpg Salida agrupada desde la pared La forma más suave de aprender a bajar: desde una posición agrupada en la pared, una mano se aparta y luego siguen los pies. https://www.youtube.com/embed/HyJJlobXncU 20 2026-09-14T15:40:01-07:00 https://i.ytimg.com/vi/OpNey5Lp3Bw/hqdefault.jpg Caminatas por la pared (wall walks) Desde una plancha con los pies en la pared, las manos se acercan mientras los pies suben, y luego se baja con control. https://www.youtube.com/embed/OpNey5Lp3Bw 25 2026-09-13T09:39:40-07:00 https://i.ytimg.com/vi/NKKAtcaK1fc/hqdefault.jpg Salida en rueda lateral (cartwheel) Cuando la parada de manos pasa de la vertical, una mano se apoya a un lado, la cadera gira y se cae de pie. https://www.youtube.com/embed/NKKAtcaK1fc 22 2026-09-14T15:44:52-07:00 https://i.ytimg.com/vi/6yR8yc_5fn8/hqdefault.jpg Despegue de los pies (toe pulls) De frente a la pared y solo con las puntas de los pies tocándola: se despegan empujando con los dedos y se aguanta el equilibrio. https://www.youtube.com/embed/6yR8yc_5fn8 53 2026-09-16T09:59:20-07:00 https://learn.handstandpro.app/pt/como-fazer-parada-de-mao-iniciantes/ 2026-10-18 https://i.ytimg.com/vi/OYK0sNssfOo/hqdefault.jpg Parada de frente para a parede (chest to wall) A posição de referência do iniciante: mãos a uns 20 cm da parede, só as pontas dos pés encostam, os ombros empurram o chão. https://www.youtube.com/embed/OYK0sNssfOo 32 2026-09-13T09:41:21-07:00 https://i.ytimg.com/vi/zo1FMNl5ouQ/hqdefault.jpg Círculos de punho O primeiro exercício de todo aquecimento de parada de mão: mobilizar os punhos antes de colocar o peso do corpo neles. https://www.youtube.com/embed/zo1FMNl5ouQ 24 2026-09-12T08:55:50-07:00 https://i.ytimg.com/vi/kdD7tEgEji4/hqdefault.jpg Posição hollow (corpo oco) A forma de corpo firme em que toda parada de mão se apoia, treinada no chão com a lombar colada. https://www.youtube.com/embed/kdD7tEgEji4 22 2026-09-12T09:27:10-07:00 https://i.ytimg.com/vi/Ip_TEA8Rk0o/hqdefault.jpg Prancha na parede Pés na parede na altura do quadril e o peso levado para as mãos: a primeira carga acima da cabeça para os ombros. https://www.youtube.com/embed/Ip_TEA8Rk0o 26 2026-09-09T15:36:24-07:00 https://i.ytimg.com/vi/HyJJlobXncU/hqdefault.jpg Saída em tuck na parede O jeito mais suave de aprender a descer: de uma posição grupada na parede, uma mão se afasta e depois os pés acompanham. https://www.youtube.com/embed/HyJJlobXncU 20 2026-09-14T15:40:01-07:00 https://i.ytimg.com/vi/OpNey5Lp3Bw/hqdefault.jpg Caminhadas pela parede (wall walks) De uma prancha com os pés na parede, as mãos se aproximam enquanto os pés sobem, e depois se desce com controle. https://www.youtube.com/embed/OpNey5Lp3Bw 25 2026-09-13T09:39:40-07:00 https://i.ytimg.com/vi/NKKAtcaK1fc/hqdefault.jpg Saída de estrela (cartwheel) Quando a parada de mão passa da vertical, uma mão vai para o lado, o quadril gira e você cai de pé. https://www.youtube.com/embed/NKKAtcaK1fc 22 2026-09-14T15:44:52-07:00 https://i.ytimg.com/vi/6yR8yc_5fn8/hqdefault.jpg Soltar as pontas dos pés (toe pulls) De frente para a parede, só com as pontas dos pés encostadas: elas se soltam empurrando com os dedos e se segura o equilíbrio. https://www.youtube.com/embed/6yR8yc_5fn8 53 2026-09-16T09:59:20-07:00 https://learn.handstandpro.app/fr/combien-de-temps-apprendre-handstand/ 2026-10-04 https://learn.handstandpro.app/en/how-long-to-learn-handstand/ 2026-10-04 https://learn.handstandpro.app/es/cuanto-tiempo-aprender-parada-de-manos/ 2026-10-04 https://learn.handstandpro.app/pt/quanto-tempo-para-aprender-parada-de-mao/ 2026-10-04 https://learn.handstandpro.app/fr/handstand-contre-le-mur/ 2026-10-04 https://learn.handstandpro.app/en/wall-handstand-drills/ 2026-10-04 https://learn.handstandpro.app/es/parada-de-manos-en-la-pared/ 2026-10-04 https://learn.handstandpro.app/pt/parada-de-mao-na-parede/ 2026-10-04 https://learn.handstandpro.app/fr/sortir-du-handstand-peur-de-tomber/ 2026-10-04 https://learn.handstandpro.app/en/handstand-bail-out-fear-of-falling/ 2026-10-04 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