What is it? Handstands, basically.

这是什么？可以说是双手倒立。

How much does it cost? Handstands are currently free to perform, although it’s always worth learning good technique. My trainer was aerialist Zoe Jones, who holds workshops in London and works one-to-one for about the price of a personal trainer. Alternatively, just search YouTube for hand-balancing tutorials.

这需要花费多少钱？目前双手倒立什么都不需要花费，然而学习一些好的技巧总是值得的。我的教练是高空杂技师Zoe Jones，他在伦敦有工作室，并且一对一训练，收取私教的价格。除此之外，你可以在YouTube上搜索双手倒立平衡课程。

What does it promise? Improved core strength, posture¹, upper-body strength, flexibility³, balance and coordination⁴.

它可以有什么效果呢？可以改进核心支撑力，姿态，上肢力量，灵活性，平衡能力和协调能力。

What’s it actually like? One of the best things I’ve done. Yes, really. I’d never managed an unsupported handstand in my life before, but Zoe started me off gently with stretches and planks⁵ to help me learn technique. From there, we progressed to flipping⁶ all the way over on to a crashmat. Gradually, by learning which parts of my body I needed to flex², lock and pull in, my stability began to improve. I can’t say I looked gracious at any point – I was a wobbling, purple-faced Jenga tower with a great big exposed belly – but within an hour, I could just about hold myself unsupported. For all of two seconds, admittedly, but that still counts.

它实际上怎么样呢？这是我做过的最好的训练之一。是真的。我之前从未完成一个无支撑的双手倒立，但是Zoe温柔地帮助我，让我开始通过伸展和支撑来学习技巧。之后，我们进展到将整个身体翻转到一个垫子上。渐渐的，通过学习身体哪个部分需要放松，固定，回收，我的稳定性开始提高。我不能说在哪个时候看起来很高雅——我像一个露着大肚子颤动的，满脸通红的叠叠塔——但不到一个小时我就可以自己稳住，不用被人支撑着了。虽然只有2秒钟，但这也算数。

Going upside down for the first time is a bit hairy, but the whole thing is brilliant. Hand-balancing is an incredible bodyweight workout – my shoulders ached for about 24 hours afterwards – but you barely notice it, because you’re so busy learning a new skill. It’s addictive⁷, too – the next morning, I found myself practising at home, up against a wall.

第一次倒立并不是很顺利，但这件事是美妙的。双手倒立平衡是一种很神奇的体重训练，虽然我的肩膀之后疼了24个小时，但基本注意不到，因为我正忙着学习一项新技能。它同时还会让人上瘾，第二天早晨，我还在家对着墙练习。

Is it worth it? Yes. I really can’t recommend this enough.

这是否有好处呢？是的。我强烈推荐它。