Name: 側彎式倒立技巧與練習！ (PRESS HANDSTAND TIPS & DRILLS)
Uploaded: 2026-02-01T01:39:06.000Z
Duration: 7 min 40 s

Hey, guys, welcome back to me videotaping myself alone in my room today.

嘿，大家好，歡迎回到我今天自己一個人錄影的房間。

to 不定詞

What a perfect time to film a press handstand video.

真是個拍攝撐體倒立影片的好時機。

And I have a very sort of love hate relationship.

我對它有一種很複雜的愛恨關係。

Presses are something that I have worked on for such a long time, and

撐體動作是我練了很久很久的，而且

Today I'm going to show you some drills and some tips to achieve your press handstand.

今天我要來教大家一些訓練動作和技巧，幫助你達成撐體倒立。

It may take you months, it may take you years, but

可能需要幾個月，可能需要幾年，但是

I promise if you keep trying, you will get there.

我保證如果你持續嘗試，你一定會成功的。

Go ahead and give me a thumbs up if you guys like this video.

如果你們喜歡這支影片，請給我一個讚。

And please subscribe to my channel if you want to see me keep talking about things or doing weird stuff.

如果你想看我繼續分享各種東西或做些奇怪的事情，請訂閱我的頻道。

Also, please comment down below if you guys have any other helpful drills or tips for press handstands, because I'm always trying to learn something new.

另外，如果你們有任何其他關於撐體倒立的實用訓練動作或技巧，也請在下方留言，因為我一直在學習新東西。

Thank you guys so much for watching this video.

And let's get into the tips and the drills.

那我們就開始進入技巧和訓練動作的部分吧。

Okay, so I'm going to do a voiceover here so that I can explain to you guys these drills that we're going to be doing.

好的，我會在這裡做一個配音，這樣我就可以為大家解釋我們要做的這些訓練動作了。

This one, you're going to start laying on the ground.

You're going to put your hands against the wall, and

then you're going to bring your feet up and around to the base of the wall.

And this is going to mimic the movement that we're going to be doing on the actual floor.

這會模擬我們在實際地板上要做動作的過程。

When we go to do our press handstand, I do start to come away from the wall, so I just scoot back and then I'm making sure I'm coming out and around with my legs.

當我們要做撐體倒立時，我會稍微離開牆壁，所以我會向後滑動，然後確保我的腿是往外繞過去的。

Okay, so for this one, we are doing slow negatives and we are starting in a handstand with our back against the wall.

好的，這個動作我們要慢速下放，並且從背靠牆的倒立開始。

And we're going to bring our legs down slowly toward the floor.

我們會慢慢地把腿下放到靠近地板。

I could even go a little bit slower, but these are even hard for me.

我甚至可以再慢一點，但這些對我來說還是有點難。

You want to think about really bringing your legs into your belly button because that's the type of compression strength that you're going to need to be able to do your press later on the floor.

你要想像把腿收進肚臍，因為那種核心收縮力量是之後能在實際地板上做撐體倒立的關鍵。

Okay, so for this next one, we're going to focus on trying to lift our feet up and off of the ground.

好的，下一個動作我們要試著把腳抬離地面。

We can use the wall to support our back, and we're going to keep our head in.

我們可以靠牆支撐背部，頭要收好。

And here you're pushing through your shoulders, leaning up on your tiptoes, and

然後你用肩膀發力，踮起腳尖，

you're shifting your weight onto your arms to try and lift and levitate your feet off of the ground.

並將重心轉移到手臂上，試著抬起雙腳，讓它們懸浮離地。

很明顯，這些對我來說也很有挑戰。

You want to make sure that you're pulling your legs into your belly button to maintain that compression.

你要確保把腿收進肚臍以維持核心收縮。

You also want to think about rotating your hips up, trying to get them toward the wall.

你也要試著臀部旋轉，讓它們朝向牆壁。

I don't really do a good job of that here, but that's what you're supposed to do.

這裡我做得不是很好，但這就是你應該要做的。

This is just another variation of the drill that I just showed you, but

這只是我剛才教你的訓練動作的另一種變化，

this time we're taking away the wall, and

I'm rolling up onto my tiptoes, I'm pushing through the floor, and

I'm trying to lift my feet up and off of the ground.

This next drill is probably one of my favorites because it's the most fun.

下一個訓練動作大概是我最喜歡的，因為它最有趣。

You put your legs on a yoga ball, and you roll them in and out.

你把腿放在瑜珈球上，然後把它們往內往外滾動。

Here I'm trying to really focus on my compression.

在這裡我試著專注於我的核心收縮。

I'm bringing my legs into my belly, and my hips are going above my shoulders.

我把腿收進肚子，臀部會超過肩膀。

It's so important to create that line when you're doing your press handstand.

做撐體倒立時，建立那條直線非常重要。

The more you can stack your body on top of itself, the better off you'll be.

你的身體堆疊得越好，表現就會越好。

This next one is all about your hip flexor strength.

下一個訓練動作完全是關於你的髖屈肌力量。

this exercise is definitely good for helping build up that strength.

這個運動絕對有助於建立那份力量。

I'm basically rolling my feet backwards in little circles, and then I'm also rolling them forward.

我基本上是用小圈的方式把腳往後滾動，然後我也會往前滾動。

Usually I'll do about three sets of 20, depending on how I'm feeling.

我通常會做三組，每組 20 下，看我當下的感覺。

Obviously, here I'm showing you the wrong way to stretch.

顯然，這裡我示範的是錯誤的伸展方式。

You want to make sure that your back is flat.

When you're sitting in straddle and you're reaching outward.

當你坐在劈腿姿勢並向外伸展時。

You really want to try to get your belly button all the way flat to the ground.

你真的要試著讓你的肚臍盡量貼平地面。

Another good way to do this is starting with your arms up and fold forward.

另一個很好的做法是從手臂向上開始，然後向前彎曲。

I clearly still have a little ways to go, but that's the best I can do for today.

我很明顯還有點進步空間，但這是我今天能做到的最好表現了。

This is another really good stretch for opening up tight hips.

這是另一個對打開緊繃髖部很棒的伸展。

我通常會在這個姿勢停留一下。

if this is too easy, you can always try to do a pull through.

如果這個對你來說太簡單，你隨時可以試著做一個 pull through。

This is your middle split, except advanced.

這是你的中間分腿，但更進階的版本。

And if you were ever A gymnast, you know all about the pain.

如果你以前是體操選手，你一定知道那有多痛。

This next tip has to do with the positioning of your hips.

下一個技巧跟你的臀部位置有關。

Here I'm going to show you the wrong way to start.

在這裡我要示範錯誤的開始方式。

When your feet are further apart, it makes it much harder to get your hips up and over your shoulders.

當你的雙腳分得比較開時，會讓你的臀部更難抬起並越過肩膀。

When you start with your legs a little bit closer, your hips are already in an upright position, making it much easier to get your legs up and over your head.

當你開始時雙腿稍微靠近一點，你的臀部已經處於直立位置，這樣會更容易讓你的腿抬起並越過頭部。

Let's talk about the position of our spine.

So here my head is sticking out, my back is flat, which makes it almost impossible to do a press.

所以在這裡我的頭伸出來了，我的背是平的，這樣幾乎不可能做到 press。

Here, I'm showing you how to round your spine, similar to a hollow body position.

在這裡，我示範如何彎曲脊椎，類似於核心收縮的姿勢。

Once I do this, I push through the floor and my legs simply just rise into the air.

這樣做之後，我用力推地，雙腿就會自然地抬起。

Here's me after that last press, feeling pretty winded, to say the least.

這是剛才那次撐體倒立後，我感覺有點喘的樣子。

Here, I'm just going to show you again that hollow body.

在這裡，我再示範一次核心收縮的姿勢。

You want to push that spine into the floor and create that seat shape.

你要用力將脊椎壓向地板，創造出那個坐姿的形狀。

Next up, we're going to talk about compression surprise.

接下來，我們要聊聊核心收縮的驚喜。

Here I'm going to show you what it looks like when you're not compressing.

這裡我來示範一下，當你沒有核心收縮時會是什麼樣子。

Your legs are far away from your stomach.

You're trying to pull them into the air prematurely, and

你試圖過早地將它們拉向空中，

nothing is going to work out in your favor.

You have to close that space in between your belly button and your thighs to really make sure that you can press and get everything up into the air as weightless as possible.

你必須縮小肚臍和你的大腿之間的空間，才能真正確保你能用力將所有東西盡可能輕鬆地抬離地面。

My next tip is about body position in your handstand.

我的下一個提示是關於倒立時的身體姿勢。

And then I try to push tall and straighten and away from the floor.

然後我試圖用力推高並伸直，遠離地板。

This makes a huge difference when you're trying to learn a press.

這在你試圖學習撐體倒立時會有很大的不同。

Here I'm showing you my shoulders sinking versus pushing through the ground.

這裡我示範給你看我的肩膀塌陷和用力推地之間的差別。