瑜伽手倒立的练习技巧.docx

瑜伽手倒立的练习技巧

手倒立式锻炼上半身力量最好的方式之一。下面是小编收集整理好

瑜伽手倒立的练习技巧,我们一起来看看吧!

?Firmingtheouterarmsin

?稳定大手臂向内

?This,actually,isthehardestpart.Youhavetolearnhowtoengage

andstabilizetheshouldergirdlebeforeyougoupsidedowninahandstand.If

youdon’tdoso,youaretakingallyourweightinyourhandsandwrists–

yikes!Dothiswarm-upbeforepracticingthehandstandprepsthatfollow.

?这个，事实上，是最难的部分。你要学会稳定肩胛带，再去练习

手倒立。否则，你会把重量都放在手和手腕上，那样容易受伤。在手倒

立之前，先试试这个热身。

?1、Takeayogablockandholditoveryourhead.Don’tengage

yourarmmusclesatall–imaginetheyarespaghettinoodles.Holdthisfora

minute.Releasetheblockandrestyourarmsforaminuteortwo.

?1.拿到瑜伽砖，举过头顶。不要启动手臂的肌肉，想象它们是两

条面条。保持1分钟。放开砖块，手臂放松2分钟。

?2、Next,takeyourarmsoverheadagain,andpushhardwithyour

handsintotheblockandreachupwithyourfingertips.Straightenyourarms,

andthinkabouttheupperarmmusclesfirmingintowardsyourears.Hold

here,pushingashardasyoucanwithyourhandsintotheblock,forone

minute.

?2.然后，双手再次举过头顶，双手用力夹砖块，手指尖向上延

展。伸直手臂，想象大臂向内去找耳朵。保持在这里，手用力推砖块，

保持1分钟。

?Whichversionwasmoredifficult?Ofcoursethesecondone.Those

musclesyoufeelworkinginthesecondversionarethesameonesyouwant

toengageforhandstand.

?哪个更难?当然是第二个。第二个中手臂用力的方式，就是手倒

立中需要的。

?Handstandprep1

?手倒立预备动作1

?Somepeoplefindthismorechallengingthanhandstand,probably

becausethereisnomomentumatalltohelpyouliftup.Itallowsyoutowalk

upthewallintothepose,andunderstandwhatitfeelslike.

?有些人发现这个比直接跳上去手倒立更难，可能因为这个不能用

惯性跳，而需要慢慢用脚走上去，去明白手倒立的感觉。

?1、Comeintodownwardfacingdogwithyourheelsrightagainsta

wall.Youwillprobablyneedtoshortenyourdog,sinceasyoucomeintothis

yourshouldersneedtolineupoveryourwrists.Bendyourkneesandstartto

walkyourfeetupthewall;asyoudoso,yourshoulderswillmoveforward.

Itwillfeelfunny.Youwillalsoprobablywalkyourfeettoohigh–youwa