BENEFITS 益处
1. Improves posterior chain connection; 2. Increases hip extensor strength.
1. 改善后侧肌肉链连结；2. 增加髋伸肌力。
TARGET MUSCLES 目标肌群
Gluteus maximus, hamstrings, back extensors.
臀大肌、腘绳肌、背部伸展肌。
SETUP 设置
Light spring down on bar, holding bar, feet on trapeze frame.
轻弹簧下挂杆，手握杆，足踩秋千架。
CUES 口令
Starting position: Supine. Inhale: Lift spine into bridge, pressing bar down; Exhale: Articulate back down. Imagery: Peeling tape.
起始位：仰卧。吸气：脊椎抬离床面成桥式，下压杆；吐气：分节卷回。想象剥离胶带。
IMAGERY 意象
Direct: Spine lifts segmentally. Indirect: Like unrolling a scroll. Space: Knees shoot forward. Feeling: Peeling tape.
直接：脊椎分节抬起；间接：像展开的卷轴；空间：膝盖射向前方；感觉：剥离胶带。
TACTILE CUES 触觉提示
Guide articulation up into bridge; cue arm connection.
引导桥式分节向上；提示手臂连接。
PROGRESSION 进阶
P- release bar; challenge with rotation variations.
P-放掉杆练习；挑战旋转变化。
REGRESSION 退阶
R- practice bridge and bar press separately.
R-将桥式与下压杆分开练习。
COMMON ERRORS 常见错误
Hinging in lower back; lifting too high causing anterior pelvic tilt.
腰部断层；抬得太高致骨盆前倾。
PRECAUTIONS 注意事项
Contraindications: Acute spondylolisthesis/stenosis, glaucoma.
禁忌：急性滑脱/狭窄、青光眼。