手倒立: 控制 × 平衡 × 覺知由 Mikey Ki 指導
2026 年 9 月 13-20 日 | apm - 觀塘
詳情
手倒立,不只是力量問題,而是控制與覺知的整合。
很多練習者卡在同一個階段 – 上不去、上去了不穩、或只能依賴牆而無法真正掌握平衡。問題不在「不夠力氣」,而在於缺乏一套清晰且有效的練習系統。
這兩天星期日的手倒立工作坊,將帶你從根本重新建立。
這不只是學會一個動作,而是建立一套你可以持續進步的練習方法。
如果你希望:
- 突破長期卡住的倒立瓶頸
- 從「用力上去」轉為「控制上去」
- 建立穩定且可持續的倒立能力
- 讓倒立成為你練習的一部分,而不是偶然成功
這個工作坊會是關鍵的一步。
課程目標:
- 建立安全且有效的手倒立進入方式
- 理解身體排列與核心控制
- 提升平衡感與身體覺知
- 探索不同手倒立變化與應用
9 月 13 日,第一個星期日,我們會專注於基礎與進入方式。你將學會如何用最少的力氣踢起,建立正確順位,理解手掌與手指如何控制平衡,並透過牆面練習建立穩定與安全感。同時,我們會深入核心整合與呼吸控制,讓你在倒立中保持清晰與穩定,而不是緊繃與失控。
找回輕盈與穩定的基礎
主題:控制、排列、平衡感建立
– 身體啟動與基礎準備
- 手腕與肩膀穩定訓練
- 核心與肩胛控制(scapula engagement)
- 基礎倒立對齊練習(hollow body、line awareness)
– 不同踢法練習:找回「輕」的感覺
- 單腳踢(Single leg kick-up)
- 雙腳小跳(Tuck jump)
- 控制式上牆(float-up concept)
- 如何避免「用力過猛」與過度依賴慣性
– 靠牆手倒立:建立正確平衡感
- 背對牆 vs 面對牆的差異
- 如何用手指控制重心(finger control)
- 從牆找「中線」而不是依賴牆
- 離牆的小幅度控制練習
– 手倒立的正確順位與排列
- 手掌、手腕、肩膀、骨盆、腳的排列
- 如何用核心與骨盆控制線條
– 內在平衡與呼吸
- 倒立中的呼吸模式
- 覺察緊張與放鬆的界線
- 建立「穩中有鬆」的倒立狀態
9 月20 日,第二個星期日,將進一步提升你的控制能力與變化應用。從離牆停留、重心轉移,到各種手倒立型態(抱膝Tuck Jump、開腿Straddle Jump、直線、後彎、單腿控制等),你會開始真正「使用」倒立,而不是只是短暫停留。
手倒立技巧與變化
主題:控制進階與多樣性發展
– 熱身與Day 1回顧
- 重點重整(kick-up、line、呼吸)
– 手倒立形態練習
- 基礎變化
- 收膝倒立 (Tuck Handstand)
- 開腿倒立 (Straddle Handstand)
- 直腿折髖 (Pike Handstand)
進階控制
- 直線倒立 (Straight Line Handstand)
- 核心與背部控制 (Hollow vs Arch control)
進階技巧
- L型輕壓上 (L-shape press)
- 單腳、交替變化 (Handstand hold with leg variations)
- 後彎倒立 (Backbend in Handstand)
時間表
2026 年 9 月 13, 20 日
9am – 12pm
費用
完整工作坊 (合共 6.0 小時)
早鳥優惠價格: HK$1,750 (於 2026 年 8 月 13 日截止)
一般價格: HK$2,200
單日課堂: HK$1,150
** 當您的付款成功完成,您的名額將被保留。預訂確認將在下個工作日發送給您。**
** 歡迎PURE卡會員與非PURE卡會員參與。**
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Mikey Ki
Mikey是一位充滿熱情的瑜伽導師,致力透過瑜伽,引導學員發現內在自我。他以真誠的方式,營造安全的環境,滋養學員去探索身心潛力。憑藉多年的經驗,和培訓所得的知識,Mikey巧妙地結合富有創意的序列、調息法和正念技巧,以助學員進行身心的深度連結。在Mikey課堂,學員可培養力量及靈活性,更能在瑜伽墊及生活上,體會真摯感受。