BENEFITS 益处
1. Spinal articulation; 2. Strengthens lower limbs and trunk control.
1. 脊椎分节活动；2. 强化下肢及躯干控制。
TARGET MUSCLES 目标肌群
Gluteus maximus, abdominals, hamstrings.
臀大肌、腹肌、腘绳肌。
SETUP 设置
Sitting holding tower bar, feet on uprights (or supine, feet on trapeze frame).
坐姿手握塔杆，脚踩立柱（或仰卧足踩秋千架）。
CUES 口令
Starting position: Sitting. Exhale: Roll spine down to supine; Inhale: Lift pelvis into bridge; Exhale: Roll back down. Imagery: Spine like a string of pearls.
起始位：坐姿。吐气：卷下脊椎至仰卧；吸气：抬起骨盆成桥式；吐气：卷回。想象脊椎如珍珠链。
IMAGERY 意象
Direct: Lift into bridge. Indirect: Spine like a rolling wheel. Space: Knees shoot into the distance. Feeling: Body like a sturdy bridge.
直接：桥式升起；间接：脊椎如转动的轮子；空间：膝盖射向远方；感觉：身体像一座坚固的桥。
TACTILE CUES 触觉提示
Guide articulation along spine; ensure stable foot support.
沿脊椎引导分节；确保脚支撑稳固。
PROGRESSION 进阶
P- single-leg bridge; Bridge to Standing.
P-单腿桥式；Bridge to Standing。
REGRESSION 退阶
R- basic bridge.
R-普通桥式练习。
COMMON ERRORS 常见错误
Hinging in lumbar; knee hyperextension; pelvic tilt.
腰椎断层；膝盖超伸；骨盆歪斜。
PRECAUTIONS 注意事项
Contraindicated in spondylolisthesis.
滑脱禁忌。