BENEFITS 益处
Improves hip dissociation (eg: sit to stand); enhances trunk control and stability during limb movement; strengthens core anti-extension and anti-rotation.
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。
TARGET MUSCLES 目标肌群
Transversus abdominis (primary deep stabilizer), internal obliques, multifidus (maintain neutral spine), hip flexors (iliopsoas, rectus femoris, etc. control leg lowering), shoulder girdle stabilizers.
腹横肌（主要深层稳定）、腹内斜肌、多裂肌（维持脊椎中立）、髋屈肌（髂腰肌、股直肌等控制腿部下放）、肩带稳定肌群。
SETUP 设置
None
无
CUES 口令
Starting position: Supine, spine neutral. Legs lifted, knees bent 90/90 (thighs vertical, shins parallel to floor), legs together or slightly apart. Arms raised toward ceiling or on mat. Breathing/Movement: Inhale prepare. Exhale, keeping trunk completely stable, slowly lower one leg toward floor, heel lightly taps. Inhale, engage core, control leg back to start. Repeat other side. May switch breath (lower on inhale, lift on exhale) for challenge. Imagery: Trunk like solid rock, limbs as pointers moving around it; abdominals like a tight garment, keeping waist drawn in and down toward mat.
起始位：仰卧，脊椎中立。双腿抬起，膝盖弯曲呈90/90姿势（大腿垂直地面，小腿平行地面），双腿可并拢或微分开。手臂抬起指向天花板或放于垫上。 呼吸与动作：吸气，准备。吐气，保持躯干完全稳定，将一侧腿向地板方向缓慢下放，脚跟轻点地。吸气，启动核心，将该侧腿有控制地抬回起始位。换边重复。可交换呼吸方式（即下放时吸气，抬起时吐气）以增加挑战。 想象提示：想象躯干是一块坚固的磐石，四肢是围绕它运动的指针；腹部像一件紧身衣，始终将腰部收细贴向地面。
IMAGERY 意象
Direct: Feel continuous deep abdominal tightening and smooth hip movement. Indirect: Like an upside-down bug, calmly and steadily moving limbs. Space: Imagine a solid cylinder inside trunk, unchanged by limb movement. Feeling: Focus on stable sacral contact and lower ribs drawing toward spine.
直接：感受腹部深层肌肉的持续收紧和髋关节的灵活运动。间接：像一只翻过身来的虫子，悠闲而稳定地划动四肢。空间：想象躯干内部有一个坚固的圆柱体，无论四肢如何运动，它都保持不变形。感觉：注意力放在骶骨与垫子的稳定接触，以及肋骨下缘向脊柱的收拢感上。
TACTILE CUES 触觉提示
1. Lightly place hands on ASIS, cue to keep pelvis stable, no wobble. 2. Lightly touch lower abdomen, cue core engagement to maintain neutral. 3. During leg lowering, lightly touch front of thigh, guide control from hip, not momentum.
1. 双手轻放在练习者髂前上棘，提示其保持骨盆稳定，避免晃动。2. 轻触其下腹部，提示腹肌收紧以维持中立。3. 在腿部下放时，轻触其大腿前侧，引导其用髋部控制而非惯性。
PROGRESSION 进阶
1. Lower and lift both legs simultaneously. 2. Perform diagonal pattern (opposite arm and leg). 3. Reach leg further (increase lever length). 4. Switch breath pattern. 5. Perform on foam roller.
1. 双腿同时进行下放与抬起。2. 采用对角线方式（同时对侧手臂与腿下放）。3. 腿下放时伸得更远（增加力臂长度）。4. 交换呼吸方式。5. 在泡沫轴上完成动作。
REGRESSION 退阶
1. Reduce leg lowering range. 2. Perform on Trapeze Table with spring assistance. 3. Keep knees more bent to shorten lever.
1. 减小腿部下放的活动范围。2. 在秋千床（Trapeze Table）上用弹簧辅助完成。3. 保持膝盖弯曲角度更大，缩短力臂。
COMMON ERRORS 常见错误
Pelvic tilt or wobble; excessive tension in abdominals/glutes causing rigidity; spinal flexion or extension (low back lifting or arching); abdominal bulging (ineffective transversus recruitment); shoulder/neck tension; body moving with legs (core instability).
骨盆前倾/后倾或左右晃动；腹肌或臀肌过度用力导致僵硬；脊椎出现屈曲或伸展（腰部离地或拱起）；腹部鼓起（未有效募集腹横肌）；肩膀或颈部过度用力；腿动身体也跟着动（核心失稳）。
PRECAUTIONS 注意事项
In late pregnancy, elevate upper body with pillow/wedge. No absolute contraindications.
怀孕后期可用枕头或楔形枕垫高上半身进行。无绝对禁忌症。