Name: 運動系列：如何精通倒立！🏋️♀️ (Workout Series: How to Master the Handstand)
Uploaded: 2026-01-31T03:06:51.000Z
Duration: 5 min 39 s

Hi, I'm Melissa damez with fabletics tv, and

哈囉，我是 Melissa damez，來自 fabletics tv，

未來簡單式

today I'm going to show you how to work your way into a handstand.

今天我要教大家怎麼慢慢進入手倒立。

祈使句型

You want to get used to being on your hands.

You want to get used to leaning those shoulders over without feeling like you're falling.

你要習慣把肩膀往前傾，但又不會覺得自己要掉下去。

So this is a great position to start off with.

But if you're ready to move on, I want you to lift one of your legs up.

但如果你準備好要繼續了，我希望你把其中一條腿往上抬。

We're going to start with our right leg, but

I want to make sure that you do it on both legs just so you feel which leg is more powerful.

我希望你兩條腿都試試看，這樣你就會感覺到哪條腿比較有力。

Now you're just gonna kick up to handstand.

現在你就要把腳往上踢，準備手倒立。

You're just gonna kick up as far as you can go.

You're really gonna drive the back leg up.

This leg is the leg that's lifting you up as high as you can.

這條腿就是把你往上抬到最高的那條腿。

You're gonna take it as far as you can, even if you're barely off the ground.

你盡量把它抬高，就算離地很近也沒關係。

Keeping that leg bent, you're gonna drive that back leg as high as you can.

保持那條腿彎曲，你會盡量把後面的腿往上帶。

Now I want you to do this five and last one.

現在我要你做五次，這是最後一次。

Now I'm going to show you what it looks like to kick up from here.

現在我要示範從這裡 kick up 的樣子。

You can take a rest here, but I'm going to move right into the next position.

你可以在這裡休息一下，但我會直接進入下一個動作。

You're going to bend your knees and you're going to jump up.

你準備彎曲膝蓋，然後往上跳。

You can keep your knees nice and soft, knee bent.

你可以讓膝蓋保持柔軟、彎曲的狀態。

Now you're gonna get used to leaning over.

你可能會覺得自己快要跌倒了。

So what's gonna keep you from falling over is you're gonna keep your toes pointed down.

所以能讓你不會跌倒的，就是你的腳尖要朝下。

That means keeping your knees into your chest.

Because if you don't, you're gonna bring those knees over, and

因為如果沒有這樣做，你會把膝蓋往上帶，

So basic beginner move, keeping those knees into your chest.

所以初學者最基本的動作，就是把膝蓋靠近胸口。

So a lot of people come to me and ask, how do you not fall over?

所以很多人問我，要怎麼做才不會跌倒？

So what you're going to do is you're going to place your hands down by the wall and you're going to check where your Head is.

所以你要做的，就是把手放在牆邊，然後確認你的頭在哪裡。

Now this is too close because you can't kick up if your head is in the way.

現在這樣太近了，因為如果頭擋住路，你就踢不上去。

So you're going to scoot your hands back, but it's a slight.

所以你要把手往後移一點，但只是稍微移動。

What you're going to do is you're going to lift that leg up and you're going to duck your head in between your.

接下來你要做的是，把那隻腳抬起來，然後把頭塞進去。

And if you don't hit it, that means you have to drive a little more.

如果沒有踢到，就代表你要再用力一點。

So kick it up and don't be afraid to hit that wall.

所以用力踢上去，不要怕撞到牆。

如果需要的話，可以用鞋子輔助。

And then eventually your body will start knowing how hard to kick up because the wall is in the way.

然後久了之後，你的身體就會知道要踢多用力，因為牆壁就在那裡擋著。

So do it two more times and eventually you'll get up to handstand.

所以再做兩次，最後你就會成功手倒立。

So say you're not ready to kick up into a handstand.

所以假設你還沒準備好踢上去手倒立。

Say you just want to gradually walk your feet up because you're not used to being on your hands.

假設你只是想慢慢地把腳走上去，因為你還不習慣用手支撐。

So here's where the wall comes into play again.

所以這時候牆壁又派上用場了。

So you're going to drop your hands to the floor.

Go ahead and bring your heels close, and you're going to slowly walk your feet up.

來，把腳跟靠近，然後慢慢地把腳走上去。

So what you're going to do, we're going to start right here and you're just going to push.

所以你會怎麼做呢，我們要從這裡開始，然後你只要用力推。

This is a great way of feeling the range of motion in the handstand.

這是感受手倒立活動範圍的好方法。

And it's a great way to feel how much pressure goes into your wrists.

而且這也是感受手腕承受多少壓力的絕佳方式。

And again coming down, feet down by the wall, heels against the wall.

再次下來，腳跟靠牆，腳跟貼著牆。

Maybe put knee to knee, really own in on the feet, on the foot against the wall and push up.

也許膝蓋對膝蓋，專注在腳上，腳貼著牆並向上推。

So what you want to do is really push that ball of the foot into the wall.

所以你想要做的就是把腳掌用力推向牆壁。

And what you're going to do here, maybe go into pike.

然後你這裡要做的是，試著進到 pike 的姿勢。

You're not all the way up into handstand, but

now you understand how, what it feels like to be upside down and maybe walk your feet a little higher and you're almost into handstand.

現在你瞭解了，倒立的感覺是什麼，也許可以把腳往上走一點，你就快到手倒立了。

And it's a great progression to learn how to.

這是一個很棒的練習，讓你學會如何。

Walk your feet down instead of coming all the way down.

把腳往下走，而不是直接下來。

So now you've mastered kicking up to handstand on the wall and you're ready to do it on the floor.

所以你現在已經學會了在牆上踢起進入手倒立，準備好在地板上做了。

Place those hands firmly onto the ground and make sure your fingers are wide.

把手穩穩地放在地上，確保你的手指張開。

用一隻腳踢起，用你比較有力那隻腳。

Bend that leg and kick all the way up to handstand.

彎曲那隻腳，然後用力踢起進入手倒立。

Pull your abs in, squeeze the glutes, push up through your shoulders, and

收緊腹部，夾緊臀部，用肩膀推上去，然後

Coming into the second exercise, we're gonna start in downward dog again, and

進入第二個練習，我們要再次從下犬式開始，

I want you to bend your knees and jump up into handstand.

我希望你彎曲膝蓋，然後跳進手倒立。

Look forward, plant those hands down, and jump.

往前看，把手穩穩地放在地上，然後跳。

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運動系列：如何精通倒立！🏋️‍♀️ (Workout Series: How to Master the Handstand)

eventually

barely

strength

squeeze