BENEFITS 益处
Improves shoulder stability and arm strength; improves postural awareness; enhances core control.
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。
TARGET MUSCLES 目标肌群
Triceps, serratus anterior, lower trapezius, deep abdominals.
肱三头肌、前锯肌、斜方肌下部、深层腹肌。
SETUP 设置
Seated Triceps: 1 or 2 light springs at lowest position; Frog Facing Out: 2 heavy springs at highest position.
Seated Triceps: 1或2条轻弹簧在最低位置；Frog Facing Out: 2条重弹簧在最高位置。
CUES 口令
Starting position: Seated Triceps: Sit on small box facing away from chair, hands on pedals. Frog Facing Out: Sit on chair, hands on front edge of chair. Breathing: Exhale to straighten elbows, pressing pedals down; inhale to bend elbows, returning. Imagery: Body moves vertically like a piston.
【起始位】Seated Triceps: 背对椅子坐在小盒子上，手放踏板。Frog Facing Out: 坐在椅子上，双手扶椅子前方边缘。【呼吸模式】吐气手肘伸直将踏板往下压；吸气手肘弯曲回到起始位置。【想象】身体像活塞一样垂直上下。
IMAGERY 意象
【Direct】Maintain precise vertical alignment between the lower sternum and pubis, ensuring no spinal shift during pedal depression. Focus on the inferior angle of the scapula, keeping it anchored against the posterior ribs during movement. Keep a micro-flexion in the elbows at the bottom of the stroke to maintain muscular tension. 【Indirect】Precision Industrial Hydraulic Ram: Imagine your arms as two precision hydraulic supports; power originates from the deep core abdominal pump, moving the pedals steadily while the torso remains still. Unfolding Folding Fan: During Frog extension, feel your legs like two dense folding fans opening simultaneously; the pivot is at the center of your hip joint. 【Space】Vertical Frosted Glass Tracks: Feel your palms and forearms traveling within two narrow vertical frosted glass tracks; strictly avoid touching the side walls throughout the movement. Energy Radiation Axis: As the legs push away in Frog, feel your tailbone and heels radiating energy toward opposite poles of the room, stretching your dimensions to the limit. 【Feeling】Compressed Dense Air-Pocket (Kinesthetic): Feel the air beneath the pedal compressed into a dense pocket; pressing down carries a steady damping sensation, while the return requires active control. Deep Low-Frequency Resonance (Proprioception): Feel a faint but persistent low-frequency resonance from deep within your core, supporting the widening of your collarbones and dissolving neck tension.
【直接】保持胸骨下缘与耻骨在垂直轴线上精准连结，确保在按压踏板时，脊柱不产生任何位置的改变。专注于肩胛骨下角，使其在踏板上下移动时，像锚点一样平贴于肋骨后侧。在压下踏板的最底端时，保持肘关节中心微屈，防止关节锁死。【间接】精密的工业液压杆：想象你的双臂是两根精密的液压传动支架；动力源自核心深处的腹压泵，支架平稳、匀速地推动踏板。展开的折叠扇：在做 Frog 向外伸展时，感觉双腿如同两把同时展开的致密折扇；转轴就在你的髋关节中心。【空间】垂直的磨砂玻璃滑道：感觉你的手掌和前臂正行进在两条窄小的垂直磨砂玻璃滑道中；在整个过程中，严禁触碰到滑道的侧壁。能量放射轴：当双腿向斜下方推离时，感觉你的尾骨与脚后跟正朝着房间相反的两个极点放射能量，将身体在对角线上拉至极限。【感觉】压缩致密气团（动觉）：感受踏板下方的空气被高度压缩成一个致密的气团；压下时带有沉稳的阻尼感，回升时则需要你主动控制。深层的低频共振（本体觉）：感受你的核心深处发出一声微弱但持久的低频共振，这股能量支撑着你的锁骨向两侧展宽，带走肩颈的所有紧绷感。
TACTILE CUES 触觉提示
Lightly touch olecranon to guide vertical press; hand on inferior angle of scapulae to prevent shrugging.
轻触练习者肘尖引导垂直向下压；手置于肩胛下角确保不耸肩。
PROGRESSION 进阶
P- separate pedals for single-arm work; P- sit on floor with legs extended.
P-将踏板分开做单臂训练；P-坐在地板上双腿伸直练习。
REGRESSION 退阶
R- increase spring tension for more assistance.
R-增加弹簧重量提供更多协助。
COMMON ERRORS 常见错误
Ribs forward of pelvis; loss of shoulder coordination; loss of vertical neutral spine.
肋骨位置在骨盆前方；失去肩膀协调对位；失去脊椎垂直的中立排列。
PRECAUTIONS 注意事项
Acute wrist pain; acute shoulder impingement.
急性腕关节痛；急性肩峰撞击症。