Keep your front shin vertical, back knee straight, backheel lifted, and chest lifted.
保持前面小腿垂直地板，后膝伸直，后脚跟离地，胸腔上展。
2
Brace your backheel or the back of your torso against a wall if you feel unsteady in the pose.
如果感觉在这个体式上不能稳定，将后脚跟或后背靠墙使自己得到支撑。
3
The Arsenal Captain attempted an ill-advised backheel on the edge of his own penalty area which Barcelona quickly pounced on and worked the ball to Messi just inside the box.