So in this video, I'll explain what those three things are and give you some quick daily drills, which will get you that handstand fast.

是以，在本視頻中，我將解釋這三點是什麼，併為你提供一些快速的日常練習，讓你快速完成倒立。

So the first thing that you need is maybe quite an obvious one, strength.

是以，你需要的第一件事也許很明顯，那就是力量。

Specifically, shoulder strength.

特別是肩部力量。

It's a simple fact that the stronger you are, the easier it is to hold a handstand.

一個簡單的事實是，你越強壯，就越容易保持倒立。

In a handstand, you are actively pushing the floor away from you, and the two main muscles that do that for us are the serratus anterior and the deltoids.

在倒立中，你會主動將地面推離自己，而為我們做到這一點的兩塊主要肌肉是前鋸肌和三角肌。

Your first daily task is scapular shrugs for your serratus anterior strength.

每天的第一項任務是肩胛聳肩，以增強前鋸肌的力量。

So come onto all fours with shoulders over wrists, push the floor away from you and broaden your shoulder blades as wide as you can.

是以，四肢著地，肩部超過手腕，將地板推離你的身體，儘可能地擴大肩胛骨。

Then without bending the elbows at all, allow the chest to dip down towards the mat and the shoulder blades to move towards each other.

然後，在肘部完全不彎曲的情況下，讓胸部向墊子下沉，肩胛骨相互移動。

Aim for 12 shrugs.

目標是做 12 個聳肩動作。

As you get stronger, you can make this harder by moving the knees further back into let's say a supported plank, eventually even scaling them up into a full plank, and then maybe even going super ninja style and trying them in a chest to wall handstand position where you'd alternate between driving the floor away from you, widening the shoulder blades and bringing your shoulders right up by your ears, and then softening away.

當你變得更強壯時，你可以通過將膝蓋進一步後移來增加這個動作的難度，比方說，做支撐式平板支撐，最後甚至可以將其升級為完全平板支撐，然後甚至可以採用超級忍者風格，嘗試胸貼牆的倒立姿勢，在這個姿勢中，你可以交替將地面推離你的身體，擴大肩胛骨，將你的肩膀直接抬高到你的耳朵旁，然後再放鬆。

Your second daily strength task is pike pushups for strengthening your deltoids.

每天的第二項力量訓練任務是梭子魚俯臥撐，以增強三角肌的力量。

In a short down dog position, place a yoga block way out in front of your hands, not between them.

呈短下犬式，將瑜伽塊放在雙手前方，而不是兩手之間。

Keep your hips high as you bend the elbows and try to tap the block with your forehead before pressing your way back up.

屈肘時臀部保持高位，並嘗試用前額輕擊木塊，然後再向上壓。

Bring the block taller if you need to or lower it to make it harder.

如果需要，可以把木塊抬高，或者把木塊放低，增加難度。

Think of your elbows bending back slightly diagonally as if going towards four and eight o'clock on a clock face.

想象你的肘部略微向斜後方彎曲，就像朝著鐘面上的四點鐘和八點鐘方向彎曲一樣。

You could also scale this drill by elevating your feet onto a higher surface, but be warned, these are really hard.

您也可以將雙腳抬高到更高的地面上，來增加這種練習的難度，但要提醒您的是，這種練習真的很難。

Take 10 repetitions or just do as many as you can if 10 isn't quite achievable yet, and work it up over time.

重複 10 次，如果還不能達到 10 次，就儘量多做，然後逐漸增加次數。

So moving on, the second thing that you need to be able to handstand is flexibility, mainly in the shoulders and in your hamstrings.

是以，要想倒立，第二點就是要有靈活性，主要是肩部和腿部肌肉的靈活性。

If we don't have good shoulder flexibility, we'll struggle to stack our body into a line in a handstand, which will make finding balance much, much harder.

如果我們沒有良好的肩部柔韌性，我們就很難在倒立時將身體疊成一條線，這將使我們更難找到平衡。

Take yourself a few arm circles to begin with and then do this amazing shoulder stretch.

先在自己的手臂上轉幾圈，然後做這個神奇的肩部拉伸動作。

From tabletop, take your arm across to the opposite side of the mat with the thumb to the sky.

從桌面開始，將手臂橫跨到墊子的另一側，拇指朝天。

Press the side of the hand into the mat the whole time and then alternate between cat and cow movements with your body, feeling the side body stretch the entire time.

全程將手側按在墊子上，然後身體交替做貓和牛的動作，全程感受身體側面的拉伸。

Do these movements for around 30 seconds on each arm.

每隻手臂做這些動作約 30 秒鐘。

And then the hamstrings.

然後是腿筋。

If you don't have much hamstring flexibility, you start at a big disadvantage in learning to handstand as you can't get your hips very high in your starting position, which means they've got further to travel to get to that sweet spot where you would find balance.

如果你的腿筋不太靈活，那麼你在學習倒立時就會處於非常不利的地位，因為你的臀部在起始姿勢時無法抬得很高，這就意味著臀部要走得更遠才能到達你能找到平衡的最佳位置。

So take yourself through a few walking kicks to start.

所以，先讓自己走幾步吧。

Keep the leg as straight as possible as you move and then take this simple half split stretch.

移動時腿儘量伸直，然後做這個簡單的半劈叉拉伸。

Keep the spine as long as you can.

儘量保持脊柱的長度。

Don't worry about how close your head is to your leg.

不要擔心你的頭離你的腿有多近。

Just concentrate on feeling the stretch in the hamstring.

集中精力感受腿筋的拉伸。

Hold the stretch for about 30 seconds on each leg.

每條腿保持拉伸約 30 秒。

And then the third and final thing that you need to handstand is balance, which is easier said than done for sure, but balance doesn't just happen by coincidence or by magic.

倒立的第三點，也是最後一點，就是要保持平衡，這一點說起來容易做起來難，但平衡並不是巧合或魔法就能實現的。

It's an acquired skill.

這是一項後天技能。

So here are your quick daily drills to help you learn balance.

是以，這裡有幫助你學習平衡的日常快速練習。

With your hands on the ground and your feet elevated either onto a surface or the wall, take one leg up into the sky.

雙手撐地，雙腳抬高到地面或牆壁上，將一條腿伸向天空。

Think of your scapular shrugs as before and push the floor away from you the whole time.

像之前一樣做肩胛聳肩動作，並一直將地板推離你的身體。

Reach up tall for your top toes and then feel your body weight shift more towards your fingers.

伸高腳尖，然後感覺身體重心更多地向手指移動。

Keep pushing the floor away and see if the grounded foot can start to feel a little lighter and maybe even float it off of the surface.

繼續把地板推開，看看接地的腳是否能開始感覺輕一點，甚至浮出地面。

If you find balance, try to hold it.

如果你找到了平衡，就試著保持住它。

Have space around you to allow you to cartwheel out if you lose your balance.

周圍要留有空間，以便在失去平衡時可以翻車離開。

Return the foot to the surface and repeat 10-ish times.

將腳放回地面，重複 10 次左右。

Rest in between if you need to let your shoulders recover and don't forget to try both legs.

如果需要讓肩膀恢復，中間可以休息一下，別忘了雙腿都要嘗試。

And then finally, you're going to practise your balance with some kicking up.

最後，你要踢腿練習平衡。

From a short or small down dog position, find those broad shoulder blades and start pushing the floor away from you already, shoulders up over the wrists.

從短下犬式或小下犬式開始，找到寬闊的肩胛骨，開始將地板推離自己，肩膀抬起，超過手腕。

Lift one leg up, keep it straight and strong and now bring your attention fully to your grounded leg.

抬起一條腿，保持筆直有力，現在將注意力完全集中到接地的腿上。

Instead of thinking of the top leg pulling you up into the sky, you're going to focus on this bottom leg hopping your hips up and on top of your shoulders.

不要想著上肢把你拉上天空，而要專注於下肢把你的臀部跳起來，搭在肩膀上。

Notice what results you got.

注意你得到了什麼結果。

Did you not give it enough energy and the hips not get high enough?

是你沒有給它足夠的能量，還是臀部不夠高？

Or did you give it too much energy and you had to cartwheel out?

還是你給了它太多能量，以至於你不得不推車離開？

Learn from your previous hop and try to adjust your power accordingly.

從之前的跳躍中吸取經驗教訓，並嘗試相應地調整自己的力量。

So take three to five hops before taking a moment to rest and then repeat again.

是以，跳三到五下後休息片刻，然後再重複一次。

Don't forget to try both legs to find which one works best for you because just like in our hands, we're usually dominant on one side.

別忘了雙腿都試一試，看看哪條腿最適合你，因為就像我們的手一樣，我們通常是一邊佔優勢。

Overall, the most important factor for learning to handstand is consistency.

總之，學習倒立最重要的因素是堅持不懈。

But if you feel that your flexibility is slow and holding you back, then go check out this video for a flexibility hack with instant results.

但是，如果你覺得自己的柔韌性很慢，阻礙了你的發展，那就去看看這段視頻吧，它能讓你的柔韌性立竿見影。