采编：林子
这是一篇国外网站上的8步练成手倒竖教程，咱们请来巨大的度娘进行了翻译，估量看多了火星文的人不在话下。下面开端：
英文原文如下（度娘翻译附后）：
Wanna Do a Handstand? 8 Moves to Get You There
If you've been playing around with how to do Headstands and Forearm Stands, Handstands are another fun inversion to try. If you have your heart set on getting upside down, here are eight moves to practice. They'll help you build strength and stability, so you'll be standing on your hands in no time!
Push-Ups
It may seem like Handstands are all about balance, but in order to be able to hold your body straight upside down, you need major upper-body strength. Push-ups are by far the best exercise since they'll target your arms, shoulders, upper back, and core. Basic push-ups work great, but you can strengthen other areas of your body by throwing some push-up variations into your weekly routine as well.
Backbend Push-Ups
Here's another push-up variation that will really target your shoulders and upper back, as well as your quads and core. It'll also get you used to being upside down. Do three sets of 10 a few times a week, and you'll really notice a difference in your upper-body strength.
Headstand
Since the Handstand is a pretty advanced inversion, it's good to work on the most stable inversion first, Headstand. Try this one known as Bound Headstand to build your strength and balance.
Forearm Stand
After mastering a Headstand, a Forearm Stand is the next hardest inversion, but not as hard as the Handstand. Since you're resting on your forearms, there's more surface area to balance on. Do this move in front of a wall at first to prevent falling, and then move to the middle of the room.
Crow
Crow pose is a great next step since it requires upper-body strength, balance, and core strength. It's like a little mini-Handstand and a great way to get your hands and wrists used to holding up your body weight.
Handstand Split
Although the goal of the Handstand in yoga is to be able to hold your body in one straight line, it's really difficult to find that balance at first. Doing a Handstand with your legs in a split position is much easier. Do it in front of a wall with your toes leaning for support, and eventually move away when you master the balance.
Handstand Against the Wall
Here's the next step in being able to do Handstands freely. Place you hands six or so inches away from the edge of a wall. Kick your feet up, press the top of your head against the wall, and move your legs away. This will get your body in the correct alignment with your hips and shoulders stacked. Hold this position for as long as you can, and you'll really feel your core and upper body working hard to keep your body up. When you're ready, start pulling your head away from the wall, balancing in a full Handstand.
Handstand
After mastering Handstand against the wall, you're ready to move to an open area to work on balancing without any help. Kick up with control into Handstand Split, and slowly scissor your legs together. Concentrate on holding your gaze at one point on the floor below you, keeping the hips stacked over the shoulders, fingers spread wide. Hold for as long as you can.
【度娘】想做一个假如你一向玩如何做倒竖和前臂倒竖站，是另一个风趣的回转测验。假如你有你的心在上下倒置，这儿有八个动作来操练。他们会协助你树立力气和安稳，这样你就不会再站在你的手上！倒竖吗？8移动到你那里（度娘的意思是：想练成手倒竖吗？8步就能够成功！）
榜首步：俯卧撑
【度娘】它可能看起来像倒竖都是平衡的，但为了能够把你的身体直倒，你需求大的上肢力气。推送是迄今为止最好的训练，由于他们会瞄准你的手臂，膀子，背部，和中心。根本的推送作业很好，可是你能够终究靠向你的每周例行的一次推高的改变来加强你身体的其他范畴。（推送即俯卧撑-药夫子）
第二步：后曲推
【度娘】这儿的另一个推高的改变，真的会针对你的膀子和上背部，以及你的股四头肌和中心。它也会让你习气被倒置。每周做三套10套套，你会发现你身上的力气有必定的差异。
第三步：头倒竖
【度娘】由于倒竖是一个十分先进的反演，作业在最安稳的回转榜首很好，倒竖。试试这一被称为绑定倒竖来树立你的力气和平衡。（度娘的意思是头倒竖能够训练你的力气和平衡）
第四步：前臂支撑
【度娘】在把握了头倒竖，前臂架下困难的回转，而不是倒竖相同硬。已然你靠在你的前臂，有更多的表面积来平衡。先做这一动作，在一堵墙的前面，避免落下，然后移到房间的中心。（一望而知啊！）
第五步：乌鸦 Crow
【度娘】乌鸦的姿态是一个巨大的下一步，由于它需求上半身的力气，平衡，和中心力气。这就像一个小倒竖，把你的手一出色的办法和手腕来坚持你的体重。（这个姿态也有人称为鹤禅式或许病鹤式）
第六步：倒竖的割裂 Handstand Split
【度娘】虽然在瑜伽倒竖的方针是能够在一向线，把你的身体，它首要找到平衡是很困难的。你的腿在切割方位倒竖简单得多。做它的前面的墙面与你的脚趾歪斜的支撑，并终究脱离时，你把握的平衡。
第七步：靠墙倒竖 Handstand Against the Wall
【度娘】这是在能够自在的下一步做倒竖。把你的手放在离墙边六个左右的当地。踢你的脚，把你的头靠在墙上，把你的腿移走。这会让你的身体在正确的方位与你的臀部和膀子堆积。坚持这个方位，只需你能，你会真实感觉到你的中心和你的身体作业很难坚持你的身体。当你预备好的时分，把你的头离墙，在一个完好的倒竖平衡。（用头顶在墙上练离墙的办法，比较别致，能够试试。）
第八步：手倒竖
【度娘】在把握了倒竖靠在墙上，你预备移动到一个敞开的区域作业的平衡没有一点协助。踢了控制成倒竖的割裂，慢慢地剪你的双腿。专心于把你的目光放在地板上的一个点上，坚持臀部堆积在膀子上，手指打开的。坚持只需你能。
度娘挺好玩的～～
