BENEFITS 益处
Improves dynamic core stability during limb movement; enhances coordinated control of shoulder and hip joints; strengthens proprioception of spinal neutral position.
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。
TARGET MUSCLES 目标肌群
Transversus abdominis and multifidus (deep core stabilizers), rectus abdominis and obliques (anti-rotation stability), shoulder girdle stabilizers (serratus anterior, lower trapezius), gluteus maximus and hamstrings (hip extension), anterior deltoid (shoulder flexion).
腹横肌与多裂肌（核心深层稳定）、腹直肌与腹斜肌（抗旋转稳定）、肩带稳定肌群（前锯肌、下斜方肌）、臀大肌与腘绳肌（伸髋）、三角肌前束（肩屈）。
SETUP 设置
None.
无特殊器械调节。
CUES 口令
Starting position: Quadruped, hands under shoulders, knees under hips. Spine, pelvis, head neutral, imagine a long stick gently touching from sacrum to crown. Breathing/Movement: Inhale prepare. Exhale, extend opposite arm forward (shoulder flexion) and opposite leg back (hip extension), maintaining natural spinal curves and pelvic neutral. Inhale, control return to quadruped. May switch breath (inhale on reach, exhale on return). Repeat on other side. Imagery: Trunk like a stable table, tabletop (back) level, legs (limbs) moving independently and smoothly; from fingertips to toes, pulled long by an invisible thread.
起始位：四足跪姿，双手在肩正下方，双膝在髋正下方。脊椎、骨盆、头部保持中立位，想象从骶骨到头顶有一根长棍轻轻接触。 呼吸与动作：吸气准备。吐气，将对侧手臂向前延伸做肩屈，同时另一侧腿向后延伸做髋伸，保持脊椎正常曲度和骨盆中立位。吸气，有控制地回到四足跪姿。可交换呼吸模式（如手臂腿伸出时吸气，收回时吐气）。换边重复。 想象提示：想象躯干是一张稳固的桌子，桌面（背部）水平，桌腿（四肢）独立平稳移动；从指尖到脚尖被一条看不见的线向两端拉长。
IMAGERY 意象
Direct: Feel deep core continuously engaged, keeping trunk tabletop-steady. Indirect: Like a steady cheetah, trunk still, limbs moving lightly. Space: Imagine a solid cube inside trunk, unchanged by limb movement. Feeling: Focus on abdominals drawing toward spine and the oppositional reach of opposite hand and foot.
直接：感受核心深处持续收紧以维持躯干如桌面般平稳。间接：像一头稳健的猎豹，躯干不动，四肢轻盈探步。空间：想象躯干内部有一个坚固的立方体，无论四肢如何移动，它都保持不变形。感觉：注意力放在腹部收向脊柱的支撑感和对侧手脚向远延伸的对抗感上。
TACTILE CUES 触觉提示
1. Lightly place hands on client's pelvis, cue to stay stable, avoid rotation or tilt. 2. Lightly touch lower abdomen, cue core engagement, avoid sagging. 3. During arm reach, lightly touch medial border of scapulae, guide to depress and stabilize. 4. During leg extension, lightly touch glute, cue engagement from glutes, not lumbar.
1. 双手轻放在练习者骨盆两侧，提示保持稳定，避免旋转或倾斜。2. 一手轻触其下腹部，提示核心收紧，避免塌腰。3. 在手臂前伸时，轻触其肩胛骨内侧缘，引导其下沉稳定。4. 在腿后伸时，轻触其臀部，引导臀肌发力而非腰椎。
PROGRESSION 进阶
1. Lift same-side arm and leg simultaneously to challenge anti-rotation. 2. Add light weight on lifted hand or leg. 3. Perform on balance pad or Bosu ball.
1. 同时抬起同侧的手和腿，挑战抗旋转能力。2. 在抬起的手或腿上增加小重量。3. 在平衡垫或波速球上完成动作。
REGRESSION 退阶
1. Lift only one limb at a time. 2. Reduce range of arm/leg lift. 3. Place soft pad under knees for comfort.
1. 一次只抬起一个上肢或一个下肢。2. 减小手臂和腿抬起的幅度。3. 膝盖下方垫软垫增加舒适度。
COMMON ERRORS 常见错误
Loss of axial length, abdominal or shoulder collapse (core failure); excessive trunk rotation or lateral tilt; elbow or wrist hyperextension; scapular winging, excessive protraction, retraction, or elevation; cervical flexion or extension.
失去中轴长度，腹部或肩部塌陷（核心失守）；躯干过度旋转或侧倾；手肘或手腕超伸；肩胛骨外翻，过度前引、后收或上提；颈椎屈曲或后仰伸展。
PRECAUTIONS 注意事项
For wrist pain, support on fists or forearms. Caution for acute shoulder or hip injury. No absolute contraindications.
手腕疼痛者可用拳头或前臂支撑。肩部或髋部急性损伤者慎做。无绝对禁忌症。