8步练成手倒立
下面开始：
【度娘】想做一个如果你一直玩如何做倒立和前臂倒立站，是另一个有趣的反转尝试。如果你有你的心在上下颠倒，这里有八个动作来练习。他们会帮助你建立力量和稳定，这样你就不会再站在你的手上！倒立吗？8移动到你那里（度娘的意思是：想练成手倒立吗？8步就可以成功！）
第一步：俯卧撑
【度娘】它可能看起来像倒立都是平衡的，但为了能够把你的身体直倒，你需要大的上肢力量。推送是迄今为止最好的锻炼，因为他们会瞄准你的手臂，肩膀，背部，和核心。基本的推送工作很好，但是你可以通过向你的每周例行的一次推高的变化来加强你身体的其他领域。（推送即俯卧撑-药夫子）
第二步：后曲推
【度娘】这里的另一个推高的变化，真的会针对你的肩膀和上背部，以及你的股四头肌和核心。它也会让你习惯被颠倒。每周做三套10套套，你会发现你身上的力量有一定的差异。
第三步：头倒立
【度娘】由于倒立是一个非常先进的反演，工作在最稳定的反转第一很好，倒立。试试这一被称为绑定倒立来建立你的力量和平衡。（度娘的意思是头倒立可以锻炼你的力量和平衡）
第四步：前臂支撑
【度娘】在掌握了头倒立，前臂架下艰难的反转，而不是倒立一样硬。既然你靠在你的前臂，有更多的表面积来平衡。先做这一动作，在一堵墙的前面，防止落下，然后移到房间的中间。（一目了然啊！）
第五步：乌鸦Crow
【度娘】乌鸦的姿态是一个伟大的下一步，因为它需要上半身的力量，平衡，和核心力量。这就像一个小倒立，把你的手一杰出的方式和手腕来保持你的体重。（这个姿势也有人称为鹤禅式或者病鹤式）
第六步：倒立的分裂Handstand Split
【度娘】虽然在瑜伽倒立的目标是能够在一直线，把你的身体，它首先找到平衡是很困难的。你的腿在分割位置倒立容易得多。做它的前面的墙壁与你的脚趾倾斜的支持，并最终离开时，你掌握的平衡。
第七步：靠墙倒立Handstand Against the Wall
【度娘】这是在能够自由的下一步做倒立。把你的手放在离墙边六个左右的地方。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位置与你的臀部和肩膀堆积。保持这个位置，只要你能，你会真正感觉到你的核心和你的身体工作很难保持你的身体。当你准备好的时候，把你的头离墙，在一个完整的倒立平衡。（用头顶在墙上练离墙的方法，比较新奇，可以试试。）
第八步：手倒立
【度娘】在掌握了倒立靠在墙上，你准备移动到一个开放的地区工作的平衡没有任何帮助。踢了控制成倒立的分裂，慢慢地剪你的双腿。专注于把你的目光放在地板上的一个点上，保持臀部堆积在肩膀上，手指张开的。坚持只要你能。
度娘挺好玩的～～
英文原文如下：
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.
