Understanding Handstand Balance
掌握手倒立平衡
Do you come into a handstand only to fall right out? Or maybe you can hold it for a bit but you'd like to hold it longer? Balance is one of the most challenging aspects of a handstand but there are definitely ways to improve upon it. In this video I discuss some mechanics of handstand balance and give drills for balancing.
你是否手倒立上去后立刻倒下？或者，也许你可以停留一会儿，但你想停留更长时间？平衡是手倒立中最具挑战性因素之一，但是肯定有一些方法可以改善平衡。在本视频中，我讨论了手倒立平衡的一些原理，并介绍了如何进行平衡的练习。
KEY POINTS 关键点
1. Balance in handstand shares similarities to balance while standing. Think about a toddler. They need a certain amount of strength to stay up. As this strength builds, balance occurs by making small adjustments at the base (feet and ankles). You don‘t move your whole body like jello to balance. The same applies in handstand balance. Get that strength first. With strength you can start using wrists to correct for balance.
1. 手倒立平衡与站立平衡相似。试想下一个小孩。他们需要一定的力量才能站立起来。随着力量的增强，通过对脚底（脚和脚踝）进行细微调整便可达到平衡。你不需像果冻布丁般移动你的整个身体以保持平衡。手倒立平衡也是如此。首先获得力量。有了力量，你就可以开始使用手腕矫正平衡。
2. Build strength with belly at wall holds. Engage everything and work up to 30 second holds 5x a week.
2. 练习腹部贴靠墙面以建立力量。启动各个部位，每周练习5次并保持30秒。
3. You lose balance typically in two ways- falling under your hands or over your hands (like a backflip). To counteract falling under, shift shoulders slightly ahead of wrists. To stop falling over, press down into heels of palms.
3. 通常你会以两种方式失去手倒立平衡：跌落在手前方或跌落在手后方（如后空翻）。为了抵抗跌倒至手前方，将肩膀稍微移到手腕前方。如要对抗跌落至手后方，将手掌跟向下压。
4. There are many ways to work on balance, including drills to help you. The main thing is practice, practice, practice, and not sloppy practice. Pay attention to how you fall and use this info to improve. Do these drills with intention and focus. It will pay off.
4.有很多方法对保持平衡有效，正确都办法可以帮助你。关键在于练习、练习再练习，而不是马马虎虎的练习。注意你如何跌倒并用之进行改善。有目的地和专注地进行这些练习，你将得到回报。
视频1
了解手倒立平衡
Try this balance on one leg and look down at your foot. Do you see your ankle making small movement? To balance on our feet, we aren’t constantly moving the whole body. Instead, we make small adjustment at our ankles. The same is true in an ideal handstand. You want to balance using only movements in your wrists, while the rest of the body is tight and still. If you’re struggling with balance, you may lack the strength to stay tight. An excellent way to build strength is belly at the wall holds. Really focus on pushing shoulders up to your ears. Drawing rib cage down and in. Squeezing glutes and lengthening legs. Once you have the strength to keep tight, balance will come next.
尝试用一只脚保持平衡，然后低头看脚。你是否看到脚踝做出的小动作？为了平衡脚部，我们不会一直在移动整个身体。相反，我们会在脚踝处进行一些小的调整。理想的手倒立也是如此。您要通过腕部的动作来保持平衡，而身体其余部分却保持收紧和静止。如果你在平衡上挣扎，则可能缺乏保持紧的力量。增强力量的一种极好方法是练习腹部贴靠墙腹。真正专注于将肩膀推到耳朵上。向下并向内收拉胸腔。臀部收缩并拉长腿部。一旦你有足够的力量保持紧，平衡随之而来。
视频2
Falling Over and Under 对抗跌落在手后方或跌落在手前方的练习
You fall out of handstand in two main ways. By falling over your hands. Or falling under your hands.
你从手倒立跌落主要有两种方式。跌落至你的手后方。或跌落至你的手前方。
Falling Over Drill. In this drill, you’re correcting for falling over your hands. Kick up wall so feet are behind your head. Keep your body tight, then press into your palms. This should bring your feet back in line with hands. Which counteracts falling over them.
对抗跌落至手后方的练习。在本练习中，你正在纠正身体以免跌落至你的手后方。双脚跃起至墙，脚摆至头后面。保持身体紧绷，然后下压手掌。这样可将你的脚带回至与手在同一条直线的位置。可对抗身体跌落至手后方。
Falling Under Drill. Here’s a way to work on not falling under. Come into a belly at the wall handstand about a foot from the wall. With your whole body tight, practice shifting shoulders just over wrists. This counteracts the falling under. And should pull your feet off the wall.
对抗跌落至手前方的练习。这是对抗不跌落至手前方的一种练习。进入腹部贴靠墙壁的手倒立，距离墙壁约一英尺。整个身体紧绷，练习将肩膀移至手腕之上。这样可对抗跌落至手前方。并且应该将脚拉离墙壁。
Different Objects 在不同物体上练习
Try handstanding on different objects like block or parallettes. As you can see, balance is much harder for me here. Balancing back on the floor will seem much easier.
尝试在不同的物体如瑜伽砖或支架上练习手倒立。如你所见，在这上面我很难保持平衡。回到地板后似乎更容易做到平衡。
Perturbations 干扰平衡
One way to work on balance is to move your legs/hips around. You can practice tilting hips side to side. Or transitioning to different leg positions. Such movements incite small perturbations in balance. So you learn to adjust to a variety of wobbles.
保持平衡的另一方法是左右移动腿部/臀部。你可以练习左右倾斜臀部。或做出不同的腿形。这样运动会对平衡造成干扰。因此你将学到调整适应各种摆动。
Gaze 凝视
You can also manipulate the visual system to affect balance. Practice gaze shifts by bringing head through arms. Or even close your eyes.
你也可以操纵视觉系统以影响平衡。抬起头来练习凝视。甚至闭上眼睛。
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