BENEFITS 益处
1. Challenges trunk stability; 2. Increases hip and abdominal strength.
1. 挑战躯干稳定；2. 增加髋腹力量。
TARGET MUSCLES 目标肌群
Deep abdominals, iliopsoas, quadriceps, serratus anterior.
深腹肌、髂腰肌、股四头肌、前锯肌。
SETUP 设置
Supine, light springs up on tower bar, head at edge of table.
仰卧，轻弹簧上挂塔杆，头靠床缘。
CUES 口令
Starting position: Supine. Exhale: Roll up to balance on sit bones in V-position; Inhale: Hold; Exhale: Roll down. Imagery: Body forms a small boat.
起始位：仰卧。吐气：卷起至坐骨平衡 V 字位；吸气：维持；吐气：下卷。想象身体成小船。
IMAGERY 意象
Direct: Body in V-shape. Indirect: Like a balanced scale. Space: Fingertips and toes reach far. Feeling: Core like a magnet.
直接：身体成 V 字；间接：像平衡的天平；空间：指尖脚尖远伸；感觉：核心像磁铁。
TACTILE CUES 触觉提示
Touch lower abdominals to cue engagement; guide spinal elongation at apex.
触下腹提示内收；最高点引导脊椎延伸。
PROGRESSION 进阶
P- legs higher; press bar in V-position.
P-双腿抬高；V 字姿势下压杆。
REGRESSION 退阶
R- single leg.
R-单腿练习。
COMMON ERRORS 常见错误
Excessive neck extension; abdominal bulging; hip flexor compensation.
颈部过度伸展；腹部膨起；髋屈肌代偿。
PRECAUTIONS 注意事项
Modify to single leg for low back pain. Contraindications: Acute disc conditions.
腰痛改单腿。禁忌：急性盘症。