BENEFITS 益处
1. Improves scapular rhythm; 2. Enhances shoulder girdle stability.
1. 改善肩胛节奏；2. 增强肩带稳定性。
TARGET MUSCLES 目标肌群
Latissimus dorsi, scapular downward rotators.
背阔肌、肩胛下旋肌群。
SETUP 设置
Side sitting or facing, holding bar (short light springs up).
侧坐或正坐（短轻弹簧上挂），手握杆。
CUES 口令
Starting position: Sitting. Exhale: Pull bar down, scapulae downwardly rotate; Inhale: Control return. Imagery: Scapulae sliding down.
起始位：坐姿。吐气：下拉杆，肩胛下旋；吸气：控制回放。想象肩胛骨向下滑动。
IMAGERY 意象
Direct: Scapulae rotate down. Indirect: Like closing an umbrella. Space: Elbows drop toward floor. Feeling: Armpits open.
直接：肩胛下旋；间接：像收起的雨伞；空间：肘部坠向地面；感觉：腋下被撑开。
TACTILE CUES 触觉提示
Cue scapular rotation; ensure sternum aligned with pubis.
提示肩胛旋转；确保胸骨耻骨对齐。
PROGRESSION 进阶
P- reduce spring assistance; combine with Mermaid.
P-减少辅助弹簧；结合 Mermaid。
REGRESSION 退阶
R- increase spring assistance.
R-增加弹簧辅助。
COMMON ERRORS 常见错误
Lack of scapular rotation; shoulder shrugging; ribs pushing forward.
肩胛无旋转；耸肩；肋骨前推。
PRECAUTIONS 注意事项
Contraindications: Acute shoulder conditions. For shoulder pain, bring elbows slightly forward.
禁忌：急性肩部病症。肩痛肘微前移。