筛选动作
Chest Lift
胸部抬起
增加腹肌力量；改善胸椎与肋骨向前屈曲的活动度；促进深层腹肌功能；改善呼吸模式；建立头部与躯干动作的连接。 Increases abdominal strength; improves thoracic and rib cage forward flexion mobility; promotes deep abdominal function; improves breathing pattern; establishes connection between head and trunk movement.
Pelvic Clock
骨盆时钟
改善脊椎与骨盆的活动度；减少肌肉过度募集（放松不必要的紧张）；促进本体感觉，建立骨盆与脊椎中立位的意识。 Improves spinal and pelvic mobility; reduces over-recruitment (relaxes unnecessary tension); promotes proprioception, establishes awareness of pelvic and spinal neutral.
Bridging
桥式
改善脊椎与肋骨的活动度；增加腘绳肌力量；改善髋屈肌群长度；增强骨盆稳定性。 Improves spinal and rib mobility; increases hamstring strength; improves hip flexor length; enhances pelvic stability.
Dead Bug
死虫式
改善髋关节解离动作（如从坐姿到站姿）；提高躯干在四肢活动时的控制能力与稳定性；强化核心抗伸展与抗旋转能力。 Improves hip dissociation (eg: sit to stand); enhances trunk control and stability during limb movement; strengthens core anti-extension and anti-rotation.
Femur Arcs
股骨画弧
改善髋关节解离动作（如从坐姿到站姿）；提高躯干在单腿活动时的控制能力与稳定性。 Improves hip dissociation (eg: sit to stand); enhances trunk control and stability during single-leg activity.
Bent Knee Opening
屈膝开合
改善髋关节解离动作（如从坐姿到站姿）；提高躯干在单腿外展/内收时的控制能力与稳定性。 Improves hip dissociation (eg: sit to stand); enhances trunk control and stability during single-leg abduction/adduction.
Side To Side
左右摆动
强化躯干力量；改善脊椎与肋骨活动度；改善肩膀与髋的活动度；改善姿态。 Strengthens trunk; improves spinal and rib mobility; improves shoulder and hip mobility; improves posture.
Arm Arcs
手臂画弧
改善肩关节活动度；改善姿态的察觉能力；提高核心在手臂活动时的稳定性。 Improves shoulder mobility; improves postural awareness; enhances core stability during arm movement.
Assisted Roll Up
辅助卷起
增加脊椎活动度与腹肌的力量；改善髋屈肌群长度；学习脊椎分节卷动的正确模式。 Increases spinal mobility and abdominal strength; improves hip flexor length; teaches correct pattern of spinal articulation.
Roll Up
卷起
增加脊椎活动度与腹肌的力量；改善髋屈肌群长度；学习脊椎分节卷动的控制能力。 Increases spinal mobility and abdominal strength; improves hip flexor length; develops control of spinal articulation.
Sidekick
侧踢
改善姿态的察觉能力；改善髋关节活动能力；增强肩膀与核心的力量；挑战躯干在矢状面和冠状面的稳定性。 Improves postural awareness; improves hip mobility; strengthens shoulders and core; challenges trunk stability in sagittal and frontal planes.
Prone Press Up
俯卧撑起
改善胸椎与肋骨后仰伸展的活动度；改善胸与肩前侧的宽度；改善姿态；改善在脊椎后仰伸展时，腹壁能正确收缩的能力。 Improves thoracic and rib extension mobility; improves width of chest and front of shoulders; improves posture; improves ability of abdominal wall to contract correctly during spinal extension.
Dart
飞燕式
锻炼胸椎伸展后仰肌群；改善肩膀活动度以及手臂力量；改善姿态；强化背部后链。 Strengthens thoracic extensors; improves shoulder mobility and arm strength; improves posture; strengthens posterior chain.
Book Opening
书本打开
改善脊椎旋转的活动度；改善肩膀与外侧髋的活动度；改善姿态；提高躯干旋转时的核心控制能力。 Improves spinal rotation mobility; improves shoulder and lateral hip mobility; improves posture; enhances core control during trunk rotation.
Spine Stretch
脊椎伸展
改善姿态；改善脊椎前屈与回到中立位置的活动度；延伸腘绳肌长度；提高脊椎分节运动的控制能力。 Improves posture; improves spinal flexion and return to neutral mobility; lengthens hamstrings; improves control of spinal articulation.
Scarecrow
稻草人
强化肩胛和肱骨的力量与意识；改善胸椎力量与活动度；改善姿态；提高肩带与核心的协调控制能力。 Strengthens scapular and humeral strength and awareness; improves thoracic strength and mobility; improves posture; enhances coordinated control of shoulder girdle and core.
Hundred
百次呼吸
增加腹肌力量与意识；改善呼吸的利用与控制；提高核心耐力；促进深层腹肌功能与骨盆底肌协调。 Increase abdominal strength and awareness; improve breath control and utilization; enhance core endurance; promote deep abdominal function and pelvic floor coordination.
Mermaid
美人鱼
改善脊椎侧屈的活动度；改善肩膀的排列与意识；拉伸躯干侧线肌群；提高核心在侧屈时的控制能力。 Improves spinal lateral flexion mobility; improves shoulder alignment and awareness; stretches lateral trunk muscles; enhances core control during lateral flexion.
Quadruped
四足跪姿
提高核心在四肢活动时的动态稳定性；改善肩关节与髋关节的协调控制能力；增强脊柱中立位的本体感觉。 Improves dynamic core stability during limb movement; enhances coordinated control of shoulder and hip joints; strengthens proprioception of spinal neutral position.
Leg Pull Front
前拉腿
强化核心肌群及肩带稳定性；改善髋关节伸展的控制与活动度；增强身体后链力量；提高在平板支撑姿势下的本体感觉。 Strengthens core and shoulder girdle stability; improves control and range of hip extension; enhances posterior chain strength; increases proprioception in plank position.
Standing Roll Down
站立卷下
改善脊椎分节屈曲的活动度；增强身体后链的离心控制能力；提高身体在矢状面上的本体感觉；改善姿态。 Improves spinal articulation in flexion; enhances eccentric control of posterior chain; increases proprioception in sagittal plane; improves posture.
Swan I
天鹅式
改善脊椎（特别是胸椎）伸展的活动度；强化背部伸肌群力量；提高核心在伸展中的离心控制能力；改善姿态。 Improves spinal extension mobility (especially thoracic); strengthens back extensors; enhances eccentric core control during extension; improves posture.
Swan II
天鹅式二号
在动态运动中强化脊椎伸展的控制能力；增强身体后链（背、臀）的力量与协调；改善核心在俯卧位下的动态稳定性。 Strengthens control of spinal extension in dynamic movement; enhances posterior chain (back, glutes) strength and coordination; improves dynamic core stability in prone.
Rollover
卷起/肩倒立
改善脊椎分节屈曲的活动度；增强核心肌群的控制能力（尤其是离心控制）；强化肩带稳定性；促进身体协调与本体感觉。 Improves spinal articulation in flexion; enhances core control (especially eccentric); strengthens shoulder girdle stability; promotes coordination and proprioception.
Spine Twist
脊椎旋转
改善脊椎旋转的活动度；增强腹斜肌力量与控制；改善姿态；提高骨盆与胸廓在旋转中的解离能力。 Improves spinal rotation mobility; strengthens obliques control; improves posture; enhances dissociation between pelvis and ribcage in rotation.
Single Leg Kick
单腿踢
强化腿后侧肌群（腘绳肌）；增强核心在俯卧位下的动态稳定性；改善髋关节伸展的控制能力；协调肩带与骨盆带的稳定。 Strengthens hamstrings; enhances dynamic core stability in prone; improves control of hip extension; coordinates stability of shoulder and pelvic girdles.
Swimming
游泳式
强化背部伸肌群和臀肌；提高核心在俯卧位的动态稳定性；改善四肢协调能力；增强身体后链力量。 Strengthens back extensors and glutes; improves dynamic core stability in prone; enhances limb coordination; strengthens posterior chain.
Saw
锯式
改善脊椎旋转与屈曲的组合活动度；强化腹斜肌力量与控制；拉伸躯干侧线与后侧线肌群；提高核心在不对称动作中的稳定性。 Improves combined spinal rotation and flexion mobility; strengthens obliques control; stretches lateral and posterior trunk lines; enhances core stability in asymmetrical movements.
Leg Pull
后拉腿
强化核心肌群及肩带稳定性；改善髋关节屈曲的控制能力；增强身体后链力量；提高在反向平板姿势下的本体感觉。 Strengthens core and shoulder girdle stability; improves control of hip flexion; enhances posterior chain strength; increases proprioception in reverse plank position.
Side Lift
侧撑/侧抬
强化核心肌群（尤其是腹斜肌）和肩带稳定性；改善骨盆与肩胛的协调对位；提高身体侧向稳定性与控制能力。 Strengthens core (especially obliques) and shoulder girdle stability; improves coordinated alignment of pelvis and scapulae; enhances lateral stability and control.
Rolling
滚动
改善脊椎分节屈曲的活动度与灵活性；按摩背部肌肉；增强核心肌群的离心与向心控制；提高身体协调性与本体感觉。 Improves spinal articulation in flexion and flexibility; massages back muscles; enhances eccentric and concentric core control; improves coordination and proprioception.
Seal
海豹式
在滚动基础上增加髋关节外旋控制和四肢协调能力；强化核心动态稳定；改善髋关节灵活性；提高节奏感与身体意识。 Adds hip external rotation control and limb coordination to rolling; strengthens dynamic core stability; improves hip flexibility; enhances rhythm and body awareness.
Single Leg Stretch
单腿伸展
强化腹肌力量与控制；改善核心在动态下的稳定性；协调四肢与核心的配合；提高髋关节灵活性。 Strengthens abdominal strength and control; improves core stability dynamically; coordinates limbs with core; increases hip flexibility.
Criss Cross
十字交叉
强化腹肌（特别是腹斜肌）力量与控制；改善胸椎旋转的活动度；提高核心在旋转运动中的动态稳定性；协调上下肢的配合。 Strengthens abdominals (especially obliques) control; improves thoracic rotation mobility; enhances dynamic core stability in rotation; coordinates upper and lower limbs.
Leg Circles
单腿画圈
改善髋关节多方向的活动度与灵活性；增强核心在单腿动态运动中的稳定控制能力；强化骨盆带的本体感觉；协调髋关节与核心的联动。 Improves multi-directional hip mobility and flexibility; enhances core stability control during dynamic single-leg movement; strengthens pelvic proprioception; coordinates hip and core联动.
Double Leg Kick
双腿踢
强化腿后侧肌群（腘绳肌）和背部伸肌群；增强核心在俯卧位下的动态稳定性；改善肩带和骨盆带的协调控制；提高身体后链的整体力量。 Strengthens hamstrings and back extensors; enhances dynamic core stability in prone; improves coordinated control of shoulder and pelvic girdles; strengthens overall posterior chain.
Double Leg Stretch
双腿伸展
强化腹肌力量与控制；提高核心在四肢同时运动中的动态稳定性；改善呼吸与动作的协调；增强髋关节和肩关节的灵活性。 Strengthens abdominal strength and control; improves dynamic core stability during simultaneous limb movement; enhances breath-movement coordination; increases hip and shoulder flexibility.
Push Up
俯卧撑
强化上肢推力肌群（胸、肩、三头肌）；增强核心与肩带的稳定性；改善身体在动态中的整体控制能力；提高脊椎分节屈伸的协调性。 Strengthens upper body pushing muscles (chest, shoulders, triceps); enhances core and shoulder girdle stability; improves overall body control in dynamic movement; enhances coordination of spinal articulation in flexion/extension.
Twist
扭转
强化核心肌群（尤其是腹斜肌）和肩带稳定性；改善胸椎旋转的活动度；提高身体在侧向支撑下的控制与协调能力。 Strengthens core (especially obliques) and shoulder girdle stability; improves thoracic rotation mobility; enhances body control and coordination in side support.
Corkscrew
开瓶器
改善脊椎分节屈曲与旋转的活动度；增强核心肌群的离心与向心控制；强化肩带稳定性；提高身体协调性与本体感觉。 Improves spinal articulation in flexion and rotation; enhances eccentric and concentric core control; strengthens shoulder girdle stability; improves coordination and proprioception.
Footwork
足部动作
增加髋、膝、脚踝与脚趾的活动度；增加腿与脚的力量；改善髋、膝、脚踝与脚趾的排列；改善姿态、身体自觉与全身的排列。 Increases mobility of hips, knees, ankles and toes; increases strength of legs and feet; improves alignment of hips, knees, ankles and toes; improves posture, body awareness and overall alignment.
Roll Down Series
后卷系列
增加脊椎活动度；改善髋屈肌群柔软度（长度）；加强腹肌力量；增加手臂力量。 Increases spinal mobility; improves flexibility (length) of hip flexors; strengthens abdominal muscles; increases arm strength.
Seated Footwork
坐姿足部动作
提高身体自觉性，改善姿态；促进平衡感；改善腿部的排列与力量。 Improves body awareness, posture; promotes balance; improves leg alignment and strength.
Feet in Straps
套环足部动作
改善髋关节活动度和躯干稳定性；改善腿部肌肉柔韧度（腘绳肌、内收肌）；改善协调能力。 Improves hip mobility and trunk stability; improves leg muscle flexibility (hamstrings, adductors); improves coordination.
Bridging
桥式
提高脊椎屈曲以及脊椎分节活动的觉察；改善脊椎活动度；改善髋伸肌群力量；放松。 Improves awareness of spinal flexion and articulation; improves spinal mobility; strengthens hip extensors; relaxation.
Supine Arm Series
仰卧手臂系列
增加手臂与肩部的力量；增加腹部力量；改善肩关节机制与姿态。 Increases arm and shoulder strength; increases abdominal strength; improves shoulder mechanics and posture.
Supine Abdominal Series: Hundred, Coordination
仰卧腹部系列：百次呼吸与协调
增加腹肌力量、脊椎屈曲的活动度、手臂的力量与动作的协调。 Increases abdominal strength, spinal flexion mobility, arm strength, and movement coordination.
Mermaid
美人鱼
增加脊椎侧屈的活动度；改善骨盆排列；改善姿态。 Increases spinal lateral flexion mobility; improves pelvic alignment; improves posture.
Long Box Series:Pulling Straps
长箱系列：拉绳动作
增加背部伸肌力量；改善肩胛稳定性；增加脊椎伸展活动度。 Increases back extensor strength; improves scapular stability; increases spinal extension mobility.
Long Box Series:Prone Shoulder Press and Extension
长箱系列：俯卧肩推与伸展
加强肩带稳定性；改善背部伸肌力量；改善胸椎活动度。 Enhances shoulder girdle stability; improves back extensor strength; improves thoracic mobility.
Scooter
滑板
强化支撑腿的臀部肌肉；改善单腿平衡与排列；改善协调性。 Strengthens gluteal muscles of stance leg; improves single-leg balance and alignment; improves coordination.
Cleopatra
克娄巴特拉（埃及艳后式）
躯干侧边的拉伸；改善肩部排列；改善脊椎侧屈的活动度。 Stretches lateral trunk; improves shoulder alignment; improves spinal lateral flexion mobility.
Standing Hip Stretch
站姿髋部拉伸
改善动作协调；改善髋关节活动度与腿的柔韧度。 Improves movement coordination; improves hip mobility and leg flexibility.
Quadruped Series
四足跪姿系列
增加核心稳定性；改善肩带与髋关节的解离动作；提高平衡与协调能力。 Increases core stability; improves dissociation of shoulder girdle and hips; enhances balance and coordination.
Reverse Abdominals
反向腹部动作
加强腹部力量；改善脊椎屈曲活动度；提高肩带稳定性。 Strengthens abdominals; improves spinal flexion mobility; enhances shoulder girdle stability.
Kneeling Arm Series - Facing Front
跪姿手臂系列-面向前方
加强肩带稳定性；改善核心控制与跪姿平衡；提高手臂力量。功能性整合：模拟日常推拉和拿取动作（如端物、敬礼），提升上肢与躯干的动力链协作。 Strengthen shoulder girdle stability; improve core control and kneeling balance; increase arm strength. Functional integration: Simulate daily pushing, pulling, and reaching movements (such as carrying objects or saluting), enhancing kinetic chain coordination between the upper limbs and the torso.
Kneeling Arm Series - Facing Back
跪姿手臂系列-面向后方
加强背部伸肌力量；改善肩胛稳定性；提高跪姿下的身体控制力。改善体态：纠正头前引与胸椎后凸，促进中轴延伸。专项训练：为网球发球或高尔夫挥杆等需要肩部动态控制的运动提供肌力支持。 Strengthen back extensors; improve scapular stability; enhance body control in a kneeling position. Postural improvement: Correct forward head posture and thoracic kyphosis, promoting axial elongation. Sport-specific training: Provide muscular support for sports requiring dynamic shoulder control, such as tennis serves or golf swings.
Short Spine Massage
脊椎短伸展按摩
加强脊椎分节活动能力；伸展背部与腿后肌群；提高核心控制力。 Enhances spinal articulation; stretches back and hamstrings; improves core control.
Long Stretch Series
长伸展系列
加强全身动力链的整合；提高肩带与核心的稳定性；挑战身体在不稳定性下的控制。 Enhances integration of full kinetic chain; improves shoulder girdle and core stability; challenges body control under instability.
Short Box Series
短箱系列
加强核心力量与稳定性；改善脊椎在各个平面的活动度；提高身体意识。 Strengthens core strength and stability; improves spinal mobility in all planes; enhances body awareness.
Standing Series / Side Splits
站姿系列 / 侧劈叉
加强髋外展/内收肌群力量；挑战站姿平衡与核心控制；提高骨盆稳定性。 Strengthens hip abductors/adductors; challenges standing balance and core control; improves pelvic stability.
Knee Stretches
膝部伸展
提高核心稳定性、改善髋关节灵活性、强化脊柱在不同姿态下的控制力、增强股四头肌和腹肌耐力。 Improves core stability, enhances hip mobility, strengthens spinal control in various postures, increases quadriceps and abdominal endurance.
Kneeling Arm Series - Facing Side
侧向跪姿手臂系列
增强肩带稳定性、改善肩关节活动度；提高非对称负重下的核心控制；强化侧向躯干稳定性及脊柱灵活性。 Enhances shoulder girdle stability, improves shoulder mobility; improves core control under asymmetrical load; strengthens lateral trunk stability and spinal flexibility.
Long Spine Massage
长脊柱按摩
脊柱伸展、拉长、核心稳定性、中轴延伸、提高身体意识。 Spinal extension, lengthening, core stability, axial elongation, enhances body awareness.
Semi Circle
半圆
脊柱灵活性、改善身体排列、强化脊柱伸展肌群、提高核心力量、增强关节活动度。 Spinal mobility, improves body alignment, strengthens spinal extensors, enhances core strength, increases joint range of motion.
Stomach Massage
胃部按摩
强化腹肌力量、改善脊柱灵活性、增强髋关节活动度、提升身体排列意识。 Strengthens abdominals, improves spinal flexibility, enhances hip mobility, increases body alignment awareness.
Jumping
跳跃
提高爆发力、增强心肺功能、改善下肢排列、强化核心对冲击力的缓冲能力、提升神经肌肉协调性。 Increases power, enhances cardiovascular function, improves lower limb alignment, strengthens core's shock absorption, improves neuromuscular coordination.
Long Box Series:Swan
长箱系列：天鹅
改善背部伸展肌群力量、提高脊柱灵活性、加强髋关节伸展能力、强化肩带稳定性。 Improves back extensor strength, enhances spinal flexibility, strengthens hip extension, reinforces shoulder girdle stability.
Long Box Series:Backstroke
长箱系列：仰泳
增强核心力量、提高肩带灵活性、改善姿势和体态、增加协调性和平衡感。 Enhances core strength, improves shoulder girdle mobility, improves posture and alignment, increases coordination and balance.
Long Box Series:Teaser
长箱系列：平衡式
提高脊柱灵活性、增强核心力量、改善肩带控制、提高协调性、增强平衡感。 Improves spinal flexibility, strengthens core, enhances shoulder girdle control, improves coordination, increases balance.
Rowing Series: Rowing Back I (Round Back)
划船系列：划船后移 I (圆背)
强化腹部肌肉、改善上背部及肩部灵活性、提高脊柱控制力、增强耐力、促进血液循环。 Strengthens abdominals, improves upper back and shoulder flexibility, enhances spinal control, increases endurance, promotes circulation.
Rowing Series:Rowing Back II (Flat Back)
划船系列：划船后移 II (直背)
强化背部伸展肌群、提高肩带稳定性、增强躯干控制、改善体态。 Strengthens back extensors, improves shoulder girdle stability, enhances trunk control, improves posture.
Rowing Series:Rowing Front III (Sitting Tall)
划船系列：划船前移 III (高坐姿)
加强背部伸展肌群力量、提升肩带稳定性、改善坐姿排列、增强协调性。 Strengthens back extensors, improves shoulder girdle stability, improves sitting alignment, enhances coordination.
Rowing Series:Rowing Front IV (Bending Down)
划船系列：划船前移 IV (前弯位)
改善脊柱灵活性、加强腹肌力量、强化肩带稳定性、拉伸后侧链。 Improves spinal flexibility, strengthens abdominals, reinforces shoulder girdle stability, stretches posterior chain.
Long Stretch Series: Downstretch, Upstretch
长伸展系列：下伸展与上伸展
[Down]改善脊柱伸展位控制、增强肩带稳定；[Up]增强核心稳定性、改善脊柱由屈曲到中立的分节活动能力。 [Down] Improves control in spinal extension, enhances shoulder girdle stability; [Up] Enhances core stability, improves spinal articulation from flexion to neutral.
Long Stretch Series:Knee Stretch Knees Off & Arabesque
长伸展系列：膝伸展(离地版)&阿拉贝斯克
强化核心力量与耐力、改善下肢动力链排列、提高单腿支撑稳定性及髋关节伸展能力。 Strengthens core strength and endurance, improves lower limb kinetic chain alignment, enhances single-leg support stability and hip extension ability.
Tendon Stretch & Gymnast
跟腱伸展与体操运动员
[Tendon]提高脊柱灵活性、增强核心力量及身体前链的支撑力；[Gymnast]强化肩带稳定性、增强全身协调能力及动态控制力。 [Tendon] Improves spinal flexibility, strengthens core and anterior chain support; [Gymnast] Reinforces shoulder girdle stability, enhances full-body coordination and dynamic control.
Russian Split & Front Split
俄罗斯劈叉与前劈叉
增强下肢柔韧性（尤其是腘绳肌和髂腰肌）、提高单腿支撑稳定性、改善骨盆排列。 Enhances lower limb flexibility (especially hamstrings and iliopsoas), improves single-leg support stability, improves pelvic alignment.
Double Leg Pump
双腿泵式
改善姿势的察觉能力；增加核心力量与髋关节的灵活性；改善脚和腿的力量与排列。 Improves postural awareness; increases core strength and hip flexibility; improves foot and leg strength and alignment.
Prone Scapular Series
俯卧肩胛系列
改善肩胛的活动度、稳定能力与排列；改善胸椎后仰伸展能力（保持身体俯卧的姿势）与手臂力量。 Improves scapular mobility, stability and alignment; improves thoracic extension ability (while maintaining prone position) and arm strength.
Swan
天鹅式
改善胸椎与肋骨伸展后仰的活动度；改善在脊椎后仰伸展时，腹部的控制；改善肩胛位置的意识与稳定；改善胸椎后仰伸展的力量。 Improves thoracic and rib cage extension mobility; improves abdominal control during spinal extension; improves scapular awareness and stability; improves strength in thoracic extension.
Lateral Flexion
侧弯
改善平衡感；增加手臂与肩膀力量；提高身体的察觉能力；改善脊椎侧屈的活动度。 Improves balance; increases arm and shoulder strength; enhances body awareness; improves spinal lateral flexion mobility.
Mermaid - Seated and Kneeling
美人鱼式
改善脊椎侧屈与旋转的活动度；改善肩带排列与力量；脊椎和髋部肌肉延伸伸长。 Improves spinal lateral flexion and rotation mobility; improves shoulder girdle alignment and strength; lengthens spinal and hip muscles.
Standing Leg Pump
站姿腿泵式
增强下肢力量；改善平衡能力；提高功能性排列意识；增强核心稳定性。 Strengthens lower limbs; improves balance; enhances functional alignment awareness; strengthens core stability.
Seated Triceps / Frog Facing Out
坐姿三头肌 / 青蛙向外
改善肩部稳定与手臂力量；改善姿势察觉能力；增强核心控制。 Improves shoulder stability and arm strength; improves postural awareness; enhances core control.
Achilles Stretch
阿基里斯伸展
伸展腓肠肌与比目鱼肌；改善踝关节背屈活动度；增强支撑腿的稳定性。 Stretches gastrocnemius and soleus; improves ankle dorsiflexion range; enhances stability of stance leg.
Hamstring I
大腿后侧伸展 I
改善大腿后侧（腘绳肌）柔韧性；增加脊椎屈曲活动度。 Improves hamstring flexibility; increases spinal flexion mobility.
Frog Lying Flat & Single Leg Pump Supine
仰卧青蛙 / 仰卧单腿泵式
改善下肢排列；增强核心控制；髋关节解离：大腿骨（股骨）在髋臼内独立转动，而不干扰脊柱与骨盆的稳定性。功能再教育：在“不熟悉的重力环境（仰卧位）”下，重新教育大脑建立正确的步态或下蹲运动方案。中轴延伸：挑战在动态阻力下维持脊柱中立及椎间隙最大化的能力。 Improve Lower Limb Alignment;Enhance core control； Hip Dissociation: Independent rotation of the femur within the acetabulum without disturbing the stability of the spine and pelvis. Functional Re-education: Re-educate the brain to establish correct gait or squatting movement patterns within an unfamiliar gravitational environment (supine position). Axial Elongation: Challenge the ability to maintain a neutral spine and maximize intervertebral space under dynamic resistance.
Forward Lunge & Backward Stepdown
前弓步 & 向后下台阶
改善下肢力量和稳定性；提高平衡能力；增强膝、踝、髋关节的排列意识；增强功能性动作整合。 Improves lower limb strength and stability; enhances balance; increases awareness of knee/ankle/hip alignment; enhances functional movement integration.
Swan From Floor
地板天鹅式
改善肩带稳定性和控制力；增强脊椎后仰伸展的活动度；改善背部伸肌力量。 Improves shoulder girdle stability and control; enhances spinal extension mobility; strengthens back extensors.
Hamstring II & Kneeling Cat
大腿后侧伸展 II 与跪姿猫式
改善大腿后侧柔韧性；增加脊椎屈曲活动度；增强核心控制与肩带稳定性。 Improves hamstring flexibility; increases spinal flexion mobility; enhances core control and shoulder girdle stability.
Reverse Swan & Teaser
反向天鹅与平衡式
增强核心力量（特别是腹肌）；改善脊柱屈曲与伸展的转换能力；提高平衡和身体意识。 Strengthens core (especially abdominals); improves ability to transition between spinal flexion and extension; enhances balance and body awareness.
Hamstring III
大腿后侧伸展 III
改善脊柱屈曲与中立位的转换意识；增强核心稳定性；提高肩带力量与排列；改善髋关节灵活性。 Improves awareness of transition between spinal flexion and neutral; enhances core stability; increases shoulder girdle strength and alignment; improves hip mobility.
Side Lunge & Sideward Stepdown
侧向弓箭步与侧向降阶
增强下肢（尤其是内收肌和臀肌）力量；改善单腿平衡与骨盆稳定性；提高侧向运动的功能性排列。 Strengthens lower limbs (especially adductors and glutes); improves single-leg balance and pelvic stability; enhances functional alignment in lateral movements.
Teaser From Floor
地板平衡式
增强腹部力量与稳定性；改善脊柱灵活性与分节运动。 Strengthens abdominals and stability; improves spinal mobility and articulation.
Press Up with Handles
把手撑起
增加上肢力量，提高核心整合能力。 Increases upper body strength, improves core integration.
Side Arm Twist
侧臂扭转
增强身体螺旋线的稳定性；改善脊柱旋转的灵活性；提高侧向核心控制力与平衡感。 Enhances stability of spiral lines; improves spinal rotation mobility; increases lateral core control and balance.
Tendon Stretch
跟腱伸展
极大的增强核心力量（提拉能力）；改善脊柱的屈曲能力；挑战上肢与肩带的稳定性；伸展身体后侧链。 Greatly strengthens core (lifting power); improves spinal flexion; challenges upper limb and shoulder girdle stability; stretches posterior chain.
Side Pull Up
侧向拉起
增强身体侧向链的力量；改善侧向核心的稳定性与提拉能力；挑战肩带在高强度下的排列与稳定。 Strengthens lateral chain; improves lateral core stability and lifting capacity; challenges shoulder girdle alignment and stability under high load.
Supine Stretch
仰卧伸展
改善脊柱与髋关节活动度；改善躯干及肩部前侧肌群柔韧性；促进呼吸模式改善。 Improves spinal and hip mobility; improves flexibility of anterior trunk and shoulder muscles; facilitates respiratory patterns.
Back to Forward Bend
后伸转前弯
改善髋屈肌柔韧性；改善脊柱前后弯曲活动度；增加腹肌力量；改善肩层活动范围。 Improves hip flexor flexibility; improves spinal flexion and extension mobility; increases abdominal strength; improves shoulder range of motion.
Bridging
桥式
改善脊椎伸展后仰的活动度；改善腹部筋膜长度；改善髋部的活动度；让地心引力协助身体的分节动作；改善深层肌肉募集能力。 Improves spinal extension mobility; improves abdominal fascia length; improves hip mobility; uses gravity to assist spinal articulation; improves deep muscle recruitment.
Leg Stretch Series
腿部拉伸系列
提高髋关节多方向活动度；拉伸下肢后侧、外侧、前侧链肌群与筋膜；增强核心稳定性与平衡能力；改善姿势控制与神经肌肉协调。 Improves multi-directional hip mobility; stretches posterior, lateral, and anterior chains of lower limb and fascia; enhances core stability and balance; improves postural control and neuromuscular coordination.
Swan
天鹅式
改善胸椎和上腰椎的伸展活动度；增强脊椎伸肌的离心与向心控制能力；强化核心（特别是腹肌）在伸展中的稳定与支撑功能；提高肩胛带的稳定性。 Improves extension mobility of thoracic and upper lumbar spine; enhances eccentric and concentric control of spinal extensors; strengthens core (especially abdominals) stabilization during extension; improves scapular girdle stability.
Horseback
骑马式
训练骨盆与股骨（大腿骨）在动态中的正确对齐；增强核心及骨盆在坐姿下的稳定与控制能力；改善姿势感知与动态平衡。 Trains correct alignment of pelvis and femur in dynamic movement; enhances core and pelvic stability and control in sitting; improves postural awareness and dynamic balance.
Short Box Series - Full Roll Up
全身卷动
增强腹肌力量与控制力（特别是离心收缩）；改善脊椎分节屈曲与伸展的能力；提高核心在失状面动态运动中的稳定性。 Enhances abdominal strength and control (especially eccentric); improves spinal articulation in flexion and extension; improves core stability during dynamic sagittal plane movement.
Short Box Series - Round Back
短箱系列-圆背
深度拉伸下背部与腘绳肌；增强脊椎在屈曲状态下的控制能力；提高骨盆与脊椎的协调性。 Deeply stretches lower back and hamstrings; enhances spinal control in flexion; improves pelvis-spine coordination.
Short Box Series - Rotation
短箱系列-坐姿旋转
提高胸椎旋转活动度；增强在旋转中维持核心稳定与骨盆中立的能力；改善躯干旋转的协调性。 Improves thoracic rotation mobility; enhances ability to maintain core stability and pelvic neutrality during rotation; improves trunk rotation coordination.
Short Box Series - Flat Back
短箱系列-平背
训练髋关节在矢状面的纯粹屈伸（髋部解离），同时保持脊椎稳定中立；强化核心在动态中的等长收缩能力。 Trains pure hip flexion/extension in sagittal plane (hip dissociation) while maintaining stable neutral spine; strengthens core isometric contraction during dynamic movement.
Short Box Series - Twist
短箱系列-扭转
在增加杠杆（手臂上举）的情况下，挑战核心在旋转与髋关节运动中的抗旋转稳定能力；提升肩胛带在上举位的稳定性。 Challenges core's anti-rotation stability during combined rotation and hip movement with an increased lever arm (arms overhead); improves shoulder girdle stability in an overhead position.
Short Box Series - Side Bend
短箱系列-侧屈
提高躯干侧向屈曲的活动度；强化腹斜肌和腰方肌的力量与控制；改善在冠状面的姿势控制。 Increases trunk lateral flexion mobility; strengthens and controls obliques and quadratus lumborum; improves postural control in the frontal plane.
Short Box Series - Climb A Tree
短箱系列-爬树
增加腿部和躯干后侧链长度（改善柔韧性）；增强核心在动态下肢运动中的稳定与控制能力；提高髋关节屈曲与脊椎后仰的协调性。 Increases length of posterior chain in legs and trunk (improves flexibility); enhances core stability and control during dynamic lower limb movement; improves coordination between hip flexion and spinal extension.
Swimming
游泳式
提高核心在俯卧位的动态平衡与抗伸展稳定性；增强肩胛带和骨盆带的动态控制能力；改善脊椎伸展肌群和四肢的协调工作能力。 Improves core dynamic balance and anti-extension stability in prone position; enhances dynamic control of shoulder and pelvic girdles; improves coordination between spinal extensors and limbs.
Grasshopper
蚱蜢式
强化脊椎伸展肌群（特别是胸椎段）和臀部肌肉力量；提高核心在动态屈伸转换中的控制能力；改善肩带稳定性。 Strengthens spinal extensors (especially thoracic) and gluteal muscles; improves core control during dynamic flexion/extension transitions; improves shoulder girdle stability.
Side Sit Up
侧向卷起
提高躯干侧向屈曲的灵活性与控制能力；强化腹斜肌和腰方肌的力量；改善肋骨在侧屈时的活动能力。 Improves trunk lateral flexion mobility and control; strengthens obliques and quadratus lumborum; improves rib mobility during lateral flexion.
Rollover/Shoulder Stand
卷起/肩倒立
改善脊椎（特别是胸腰椎）的分节屈曲与伸展活动度；增强肩带稳定性与核心控制能力；促进血液循环（倒位益处）；提高身体在倒置位下的平衡与本体感觉。 Improves segmental flexion and extension mobility of spine (especially thoracolumbar); enhances shoulder girdle stability and core control; promotes circulation (benefits of inversion); improves balance and proprioception in inverted position.
Supine Stretch
仰卧伸展
改善脊椎后仰伸展的活动度；改善胸前与肋骨的柔韧性；改善姿态；促进胸椎伸展。 Improves spinal extension mobility; improves flexibility of chest and ribs; improves posture; promotes thoracic extension.
Rolldown / Reach
卷下伸展
改善脊椎分节屈曲与伸展的活动度；改善髋屈肌群长度；增加腹肌控制力量；改善髋伸肌群力量。 Improves spinal articulation in flexion and extension; improves length of hip flexors; increases abdominal control strength; improves hip extensor strength.
Leg Series
腿部系列
增强核心在仰卧位的动态稳定性；提高髋关节在多平面内的灵活性与精确控制能力；改善下肢排列与动作协调性。 Enhances dynamic core stability in supine position; improves hip mobility and precise control in multiple planes; improves lower limb alignment and movement coordination.
Swan
天鹅式
改善胸椎和腰椎的伸展活动度；增强脊椎伸肌力量；提高核心在俯卧位下的动态控制能力。 Improves thoracic and lumbar extension mobility; strengthens spinal extensors; improves dynamic core control in prone position.
Side Sit Up
侧向卷起
提高躯干侧向屈曲的灵活性与控制能力；强化侧腹肌群（腹斜肌、腰方肌）力量；改善肋骨在冠状面的活动能力；增强核心在非对称姿势下的稳定性。 Improves trunk lateral flexion mobility and control; strengthens lateral abdominals (obliques, quadratus lumborum); improves rib mobility in frontal plane; enhances core stability in asymmetrical postures.
Swimming
游泳式
提高核心在俯卧位的动态平衡与抗伸展能力；增强肩胛带和骨盆带的动态控制与协调性。 Improves dynamic core balance and anti-extension ability in prone; enhances dynamic control and coordination of shoulder and pelvic girdles.
Grasshopper
蚱蜢式
强化脊椎（特别是胸椎）伸展肌群和臀部肌肉力量；提高核心在动态屈伸转换中的控制能力与协调性。 Strengthens spinal extensors (especially thoracic) and gluteal muscles; improves core control and coordination during dynamic flexion/extension transitions.
Roll Down Series
卷下系列
1. 帮助脊椎屈曲及活动度；2. 放松髂腰肌；3. 改善姿态察觉。 1. Facilitates spinal flexion and mobility; 2. Releases iliopsoas; 3. Improves postural awareness.
90/90
90/90平衡
1. 减少过度征召；2. 脊椎牵引；3. 改善髋膝活动。 1. Reduces over-recruitment; 2. Spinal traction; 3. Improves hip and knee mobility.
Footwork with Tower Bar
推杆足部练习
1. 改善髋活动度；2. 强健腿脚肌力；3. 神经松动。 1. Improves hip mobility; 2. Strengthens legs and feet; 3. Neural mobilization.
Supine Scapular Series
仰卧肩胛系列
1. 改善肩胛意识；2. 改善姿态；3. 释放颈部压力。 1. Improves scapular awareness; 2. Improves posture; 3. Releases neck tension.
Upper Quadrant Neural Mob
上象限神经松动
1. 改善神经滑行；2. 缓解上肢麻木感。 1. Improves neural gliding; 2. Relieves upper limb paresthesia.
Seated Push Through Front
坐姿前推
1. 增加脊椎活动度；2. 强化肩腹力量；3. 伸展腘绳肌。 1. Increases spinal mobility; 2. Strengthens shoulders and abdominals; 3. Stretches hamstrings.
Seated Pull Down
坐姿下拉
1. 改善肩胛节奏；2. 增强肩带稳定性。 1. Improves scapular rhythm; 2. Enhances shoulder girdle stability.
Leg Spring Series Supine
仰卧腿弹簧
1. 改善髋活动度；2. 增强躯干控制；3. 强化腿部力量。 1. Improves hip mobility; 2. Enhances trunk control; 3. Strengthens legs.
Breathing
呼吸动作
1. 改善后侧肌肉链连结；2. 增加髋伸肌力。 1. Improves posterior chain connection; 2. Increases hip extensor strength.
Teaser
挑战式
1. 挑战躯干稳定；2. 增加髋腹力量。 1. Challenges trunk stability; 2. Increases hip and abdominal strength.
Leg Spring Series - Sidelying
侧卧腿弹簧
1. 改善侧向平衡；2. 增强大腿与躯干力量。 1. Improves lateral balance; 2. Strengthens thighs and torso.
Thigh Stretch
大腿伸展
1. 伸展股四头肌；2. 增强核心控制；3. 改善姿态。 1. Stretches quadriceps; 2. Enhances core control; 3. Improves posture.
Kneeling Cat
跪姿猫式
1. 改善脊椎柔韧性；2. 增强肩带及腹部力量。 1. Improves spinal flexibility; 2. Strengthens shoulder girdle and abdominals.
Hip Opener
髋部开启
1. 改善髋部活动度；2. 增加脊椎稳定性。 1. Improves hip mobility; 2. Increases spinal stability.
Swan
天鹅式
1. 改善胸椎伸展；2. 强化背部肌肉。 1. Improves thoracic extension; 2. Strengthens back muscles.
Pelvic Press
盆骨压力练习
1. 脊椎分节活动；2. 强化下肢及躯干控制。 1. Spinal articulation; 2. Strengthens lower limbs and trunk control.
Parakeet
长尾鹦鹉
拉伸脊柱，加强下肢力量，改善脊椎灵活性及控制力。 Stretches spine, strengthens lower limbs, improves spinal mobility and control.
Hip Extension with Tower Bar
塔杆髋伸展
加强臀肌与腘绳肌力量，改善肩胛稳定性，提高核心控制。 Strengthens glutes and hamstrings, improves scapular stability, enhances core control.
Assisted Squats
辅助下蹲
增强下肢力量，改善功能性排列。 Strengthens lower limbs, improves functional alignment.
Tower
塔式
拉伸下背部，增加脊椎灵活性。 Stretches lower back, increases spinal flexibility.
Monkey
猴式
拉伸腰椎及腘绳肌，改善脊柱节段活动。 Stretches lumbar spine and hamstrings, improves segmental spinal mobility.
Standing Arm Work Facing In
站姿手臂动作（面朝内）
增强肩带稳定性，改善站姿排列。 Enhances shoulder girdle stability, improves standing alignment.
Standing Arm Work Facing Out - I
站姿手臂动作（面朝外）- I
改善躯干稳定性及上肢力量。 Improves trunk stability and upper body strength.
Standing Arm Work Facing Out - II
站姿手臂动作（面朝外）- II
提高复杂动作下的协调性与脊椎旋转能力。 Improves coordination and spinal rotation in complex movements.
Hanging Series: Hanging Up
悬垂系列：上挂
增强肩部和背部力量，改善脊柱灵活性，增强核心强度。 Strengthens shoulders and back, improves spinal flexibility, enhances core strength.
Hanging Series:Half and Full
悬垂系列：半悬挂与全悬挂
增强核心力量，改善肩带稳定性，提高关节与脊柱灵活性。 Strengthens core, improves shoulder girdle stability, enhances joint and spinal mobility.
Spread Eagle
展翅
提高脊柱灵活性： 通过受控的屈曲与伸展，极大地增强脊柱的分节活动能力。强化肩带稳定性： 在悬挂和支撑状态下，训练肩胛骨在胸廓上的动态组织模式。全身整合与伸展： 结合髋部分离与中轴延伸，改善身体前侧链的张力和后侧肌群的力量。改善姿态。 Improve Spinal Mobility: Significantly enhance spinal articulation through controlled flexion and extension. Strengthen Shoulder Girdle Stability: Train the dynamic organization of the scapulae on the rib cage in hanging and supporting positions. Whole-body Integration and Stretch: Combine hip dissociation with axial elongation to improve tension in the anterior chain and strength in the posterior chain. Improve posture.
Magician
魔术师
提高下肢控制力与稳定性。 Improves lower limb control and stability.
Short Spine
短脊柱伸展
增加脊椎灵活性，改善脊椎分节运动能力，拉伸背部及腿后侧肌群。 Increases spinal mobility, improves articulation, stretches back and hamstrings.
Dolphin
海豚式
强化核心控制与中轴延伸。脊椎分节活动与力量分配。髋伸与后侧链肌力。肩带组织与上肢稳定性。 Strengthen core control and axial elongation.Spinal segmentation and load distribution.Hip extension and posterior chain strength.Shoulder girdle organization and upper limb stability.