BENEFITS 益处
Increases arm and shoulder strength; increases abdominal strength; improves shoulder mechanics and posture.
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。
TARGET MUSCLES 目标肌群
Biceps, triceps, deltoids, abdominals, serratus anterior.
肱二头肌、三头肌、三角肌、腹肌、前锯肌。
SETUP 设置
1-2 springs; straps with loops or handles; headrest elevated or neutral.
1-2【弹簧】；拉绳加套环或把手；头盖架高或在中立位置。
CUES 口令
Starting position: Supine on carriage, hold handles, arms extended toward ceiling, knees and hips bent approximately 90 degrees. Breathing: Exhale, draw arms down toward sides, stopping before shoulders round forward; inhale, return to start. Imagery: Arms like paddles moving through air.
起始位：仰卧在核心床上，手握把手，手臂往天花板方向伸直，膝盖与髋关节弯曲由量90度。 呼吸：吐气，手臂往下带向身体两侧，在肩膀圆滑之前停住；吸气，肩部回到开始的位置。 想象提示：手臂像划过空气的桨。
IMAGERY 意象
【Direct】As the arms press down, keep the collarbones widening to the sides, focusing on the humeral head gliding smoothly within the joint socket. When the arms reach overhead, actively press the posterior ribs evenly into the carriage, ensuring the sternum does not lift. When extending the arms, reach away from the fingertips while keeping the scapulae flat against the carriage surface. 【Indirect】Heavy Curtains: Imagine your arms are two heavy velvet curtains gliding smoothly and fluidly above the carriage, driven by the pulley system. Suspension Bridge: Imagine the straps as the steel cables of a suspension bridge, extending from your core to provide stable yet elastic support during movement. Snow Imprints: During arm circles, imagine tracing perfect arcs on fresh snow, with every circle's trajectory precisely overlapping. 【Space】Glass Sleeves: As you move your arms, feel them sliding through two precision transparent glass sleeves, requiring your path to be absolutely linear and stable. Infinite Horizon: Reach your fingertips toward the invisible horizon beyond the carriage, letting your body's tension fill the dimensions of the room. Expanding Aura: During arm abduction, imagine your aura expanding uniformly in all directions, pushing away the dense surrounding air with the backs of your hands. 【Feeling】Magnetic Effect: Feel a strong magnetic resistance between your palms and the carriage, requiring you to return the arms even more slowly and with control. Constant Temperature Current: Imagine you are lying in a warm, dense current, with every stroke providing a uniform and silky resistance feedback. Resonant String: Listen quietly to the extremely slight and steady 'hum' of the springs stretching, trying to perfectly synchronize your movement rhythm with this frequency.
【直接】在手臂下压时，保持锁骨向两侧展宽，专注于让肱骨头在关节窝内平滑转动。当手臂举过头顶时，主动让肋骨后侧均匀压向滑车，确保胸骨不向上提起。伸展手臂时，从手指尖开始向远方延伸，同时保持肩胛骨平贴于滑车表面。【间接】重质窗帘：想象你的双臂是两片厚重的丝绒窗帘，在滑轮系统的带动下，正平稳、流畅地在滑车上方划过。悬索桥：将拉带想象成悬索桥的钢缆，它们从你的核心延伸而出，在动态中为你提供稳固且富有弹性的支撑。雪地印记：在手臂做划圈动作时，想象你在平整的雪地上划出完美的圆弧，每一圈的轨迹都精准重叠。【空间】玻璃套管：移动双臂时，感觉它们正滑动在两根精密的透明玻璃套管中，这要求你的路径必须绝对直线且稳定。无限地平线：向远方延伸指尖，尝试去触碰滑车之外那条看不见的地平线，让身体张力填满整个房间的维度。撑开气场：在手臂外展时，想象你的气场正向四周匀速膨胀，用手背去推开周围紧致的空气。【感觉】磁吸效应：感受你的手掌与滑车之间存在一种强力的磁性阻力，这要求你在回升手臂时必须更加缓慢且受控。恒温水流：想象你正躺在温热且稠密的水流中拨动，每一次划动都带有均匀且丝滑的阻力反馈。共鸣丝弦：静静听听弹簧拉伸时那极其轻微且平稳的嗡嗡声，尝试让你的动作节奏与这个频率完美同步。
TACTILE CUES 触觉提示
Lightly touch acromion to guide scapular depression; hands on lower ribs to guide connection to mat.
手指轻触肩峰引导肩胛沉降；手放在肋骨下端引导向垫子贴合。
PROGRESSION 进阶
P- increase spring tension; P- legs extended; P- increase repetitions.
P-增加弹簧张力重量；P-腿伸直；P-增加动作次数。
REGRESSION 退阶
R- lighter springs; R- reduce repetitions.
R-减轻弹簧；R-减少动作重复次数。
COMMON ERRORS 常见错误
Inability to maintain trunk position; shoulders pressing into shoulder rests; overactivation of axillary or pectoral muscles; rib flaring; chin jutting forward.
无法保持躯干与开始的位置一样；肩部压住肩靠；腋肌或胸肌过度启动；肋骨外翻；下巴前突。
PRECAUTIONS 注意事项
Contraindications: Acute shoulder conditions.
禁忌症：肩膀病症急性期。