BENEFITS 益处
Increases abdominal strength, spinal flexion mobility, arm strength, and movement coordination.
增加腹肌力量、脊椎屈曲的活动度、手臂的力量与动作的协调。
TARGET MUSCLES 目标肌群
Rectus abdominis, internal and external obliques, deep core, shoulder girdle stabilizers.
腹直肌、腹内外斜肌、深层核心、肩带稳定肌。
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 90 degrees. Breathing: For Hundred prep, exhale, draw arms down while curling upper body to chest lift position. Imagery: Body like a long bow being drawn.
起始位：仰卧在核心床上，手握把手，手臂往天花板方向伸直，膝盖与髋关节弯曲呈90度。 呼吸：百次预备时吐气，手臂往下带同时上半身卷起到Chest Lift姿势。 想象提示：身体像一张正在拉开的长弓。
IMAGERY 意象
[Hundred]【Direct】Keep the inferior angles of the scapulae slightly off the mat, gaze locked between the thighs, ensuring the back of the neck aligns with the spinal curve. While pumping the arms, focus on pressing the posterior lower ribs firmly into the floor as a fulcrum for the upper body lever. Feel the ribs expand three-dimensionally on inhalation and the waistline narrowing toward the center on exhalation, without changing the neutral pelvis. 【Indirect】Steam Locomotive: Imagine your lungs are a highly efficient steam engine; every powerful arm pump drives the breath to emit a rhythmic 'hu, hu' sound. Hovercraft: The torso is like a speedboat hovering on an air cushion; the rapid arm pumping acts like propellers creating upward buoyancy to keep you above the water. 【Space】Extreme Compression: On exhalation, imagine trying to compress your body into a very thin glass tube, hollowing the abdomen deeply to avoid friction with the walls. Energy Diffusion: With every up-and-down arm movement, feel the energy striking the farthest walls of the room, extending your presence beyond the physical boundaries of the mat. 【Feeling】Internal Shower: Feel the breath as an internal shower; every strong air exchange washes away core fatigue and surges nutrients to the fingertips and toes. Drumming: Listen to the low sound made by the palms hitting the air, as if striking a heavy and elastic invisible drum. [Coordination]【Direct】During leg abduction and adduction, maintain constant pressure of the sacrum on the mat, ensuring the pelvis does not tilt anteriorly or posteriorly. As the arms extend, guide the humeral head to roll downward in the joint socket, maintaining the width of the collarbones. 【Indirect】Clockwork Gears: Imagine the inside of your body as a precision clockwork gear system, where arm extension and the fan-like leg opening are synchronized movements driven by the same set of gears. Centrifugal Pump: Your core is like a high-performance centrifugal pump, distributing trunk pressure steadily to the extremities the moment the arms are pushed out. 【Space】Cutting Light Curtains: As the legs slice horizontally, imagine your toes cutting through a horizontal curtain of mist; the trajectory must be absolutely flat and symmetrical. Filling Negative Space: In the process of drawing the knees back, use your back to fill every inch of air above the carriage, maintaining a full sense of spinal connection. 【Feeling】Dense Medium: Imagine yourself in warm, thick liquid air; every extension and retraction of the limbs carries a uniform, steady, and silky damping sensation. String Vibration: While holding the posture, feel the whole body like a taut violin string; although seemingly still on the outside, it maintains an extremely precise frequency of internal tension.
[Hundred]【直接】保持肩胛骨下角微微离开垫子，目光始终锁定在大腿之间，确保颈部后侧与脊柱弧度一致。在摆动双臂时，专注于让下端肋骨后侧稳稳地压向地面，以此作为支撑上半身杠杆的支点。吸气时感受肋骨向两侧三维扩张，吐气时感受腰线向中心收窄，但不改变骨盆的中立位。【间接】蒸汽机车：想象你的肺部是一台高效运行的蒸汽机车，双臂每一次有力的拍击都在驱动着呼吸发出节奏鲜明的呼、呼声。悬浮气垫船：躯干像是一艘悬浮在气垫上的快艇，手臂的快速拍击就像螺旋桨产生向上的浮力，让你保持在水面之上而不下沉。【空间】极限压缩：吐气时，想象你正试图将身体压缩进一根极细的玻璃管中，通过深度收缩腹部来避开管壁的摩擦。能量扩散：每一次手臂的上下摆动，都感觉能量正在拍打房间最远端的墙壁，让你的存在感延伸到垫子的物理边界之外。【感觉】内部洗涤：感受呼吸如同一场内在的淋浴，每一次强力换气都在洗刷核心的疲劳，并将养分激荡到指尖和脚尖。打击重鼓：听听手掌拍击空气时发出的低沉声音，仿佛在敲击一面厚重且有弹性的隐形大鼓。[Coordination]【直接】在双腿开合的过程中，保持骶骨在垫子上的压力恒定，确保骨盆不产生前倾或后倾。当双臂伸展时，引导肱骨头在关节窝内向下滚动，维持锁骨的开阔度。【间接】钟表齿轮：想象身体内部是一个精密的钟表齿轮系统，手臂的伸展与腿部的扇形开合是由同一组齿轮带动的同步动作。离心泵：你的核心就像一个高性能的离心泵，在手臂推出的瞬间，将躯干的压力平稳地分配到四肢末端。【空间】切割光幕：当腿部横向划开时，想象你的足尖正在切开一层水平的薄雾光幕，动作轨迹必须绝对平整且对称。填充负空间：在收回膝盖的过程中，用背部去填满滑车上方的每一寸空气，让脊柱维持饱满的连结感。【感觉】稠密介质：想象你正置身于温热且浓稠的液态空气中，每一次肢体的伸展和回收都带有均匀、沉稳且丝滑的阻尼感。琴弦颤动：保持姿势不动时，感受全身像一根绷紧的提琴弦，虽然外部看似静止，内部却维持着极其精准的张力频率。
TACTILE CUES 触觉提示
Hands on lower ribs to guide inward; hands behind head for light support (if neck discomfort).
手置于肋骨下缘引导内收；手放在头后轻微辅助（若颈部不适）。
PROGRESSION 进阶
P- during Hundred, vary heel position or arm pulling pattern.
P-做百次式100动作时脚跟位置变宽或手臂拉网。
REGRESSION 退阶
R- elevate upper body on wedge; R- reduce repetitions.
R-把上半身用楔形垫垫高；R-减少动作重复次数。
COMMON ERRORS 常见错误
Excessive cervical flexion or extension; rib flaring; lumbar extension; shoulders not lifting off mat.
颈椎过度屈曲或后伸；肋骨外翻；腰椎后伸伸展；肩膀没有离开垫子。
PRECAUTIONS 注意事项
Contraindications: Pregnancy.
禁忌症：怀孕。