BENEFITS 益处
Strengthens hamstrings; enhances dynamic core stability in prone; improves control of hip extension; coordinates stability of shoulder and pelvic girdles.
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。
TARGET MUSCLES 目标肌群
Hamstrings (active knee flexion), gluteus maximus (synergistic hip extension), transversus abdominis and internal obliques (core stability), serratus anterior and lower trapezius (scapular stability), erector spinae (maintain extension).
腘绳肌（主动屈膝）、臀大肌（协同髋伸）、腹横肌与腹内斜肌（核心稳定）、前锯肌与下斜方肌（肩胛稳定）、竖脊肌（维持伸展）。
SETUP 设置
None.
无特殊器械调节。
CUES 口令
Starting position: Prone, forearms on mat, elbows under shoulders. Body in a straight line from shoulders to knees (plank variation), pubis on mat. Shoulders depressed, head/neck neutral. Breathing/Movement: Press forearms down, draw elbows toward you to initiate shoulder stability. Inhale, bend one knee, quickly tap heel toward same-side glute twice. Exhale, control leg straight, keeping it slightly lifted, then lower gently. Repeat on other side. Imagery: Heel like pulled by an elastic band toward glute, quick and powerful; on straightening, imagine reaching from toe, leaving a trail.
起始位：俯卧，前臂支撑在垫子上，手肘在肩正下方。身体从肩膀到膝盖呈一条斜线（类似平板变体），耻骨压在垫子上。肩膀下沉外展，头部与颈部保持中立位。 呼吸与动作：前臂压向地面，将手肘拉向自己方向以启动肩带稳定。吸气，弯曲一侧膝盖，将脚跟快速带向同侧臀部，连续拍打两次。吐气，有控制地伸直该腿，保持腿微微悬空，再轻柔放回地面。换边重复。 想象提示：想象脚跟像被一条有弹性的绳子拉向臀部，快速而有力；伸直腿时，想象从脚尖向远方延伸，拖着一道尾迹。
IMAGERY 意象
Direct: Feel hamstrings quickly contract and core continuously support. Indirect: Like a dolphin elegantly tapping tail on water, trunk still. Space: Imagine a stable air cushion under body, gently lifting trunk. Feeling: Focus on pubis grounding and explosive hamstring contraction.
直接：感受腘绳肌快速收缩和核心持续稳定的支撑。间接：像海豚优雅地用尾鳍拍打水面，躯干稳固不动。空间：想象身体下方有一个稳定的气囊，将躯干轻轻托起。感觉：注意力放在耻骨压地的稳定感，以及踢腿瞬间腿后侧的爆发力上。
TACTILE CUES 触觉提示
1. Lightly touch lower abdomen, cue core engagement to stabilize pelvis. 2. During kick, lightly touch hamstrings, cue contraction. 3. Lightly place hands on medial scapulae, cue to stay depressed and stable.
1. 轻触练习者下腹部，提示核心收紧以稳定骨盆。2. 在踢腿时，轻触其腘绳肌（大腿后侧），引导其收缩发力。3. 双手轻放在其肩胛骨内侧缘，提示保持下沉稳定。
PROGRESSION 进阶
1. Maintain slight spinal/hip extension (upper back and glutes slightly lifted) to increase core challenge. 2. Increase tempo, pausing momentarily when leg straight. 3. Perform one side on inhale, other on exhale.
1. 保持脊椎与髋部轻微伸展后仰（上背部和臀部稍抬离地面），增加核心挑战。2. 加快动作节奏，使腿伸直时有瞬间停顿。3. 吸气完成一侧动作，吐气完成另一侧。
REGRESSION 退阶
1. Lie prone, forehead on hands to reduce core demand. 2. Reduce kick range and force. 3. Slow down, focus on control.
1. 俯卧在地面上，额头枕在手背上，减小对核心支撑的要求。2. 减小踢腿的幅度和力度。3. 放慢动作速度，专注于控制。
COMMON ERRORS 常见错误
Loss of core support causing lumbar sag; hips or waist dropping; scapular depression (medial border winging); leg movement weak; loss of axial elongation.
失去核心肌群的支撑，导致腰背塌陷；髋部或腰部下沉；肩胛骨下陷（肩胛内缘翘起）；腿部动作绵软无力；失去中轴延伸感。
PRECAUTIONS 注意事项
Caution for acute lumbar disc herniation, wrist or shoulder pain. For neck discomfort, keep neck neutral, avoid hyperextension.
腰椎间盘突出急性期、手腕或肩部疼痛者慎做。颈椎不适者保持颈部中立，避免过度仰头。