BENEFITS 益处
Strengthens lower limbs, improves functional alignment.
增强下肢力量，改善功能性排列。
TARGET MUSCLES 目标肌群
Quadriceps, gluteus maximus, hamstrings.
股四头肌、臀大肌、腘绳肌。
SETUP 设置
Heavy springs attached from head end of table to handles or bar.
重的弹簧由床头的部位连接把手或传力杆。
CUES 口令
Starting position: Stand on floor behind head end, holding handles, feet hip-width. Cue: Inhale, squat, keeping weight in heels, spine neutral; Exhale, straighten legs to return. Imagery: Imagine a chair behind you, sit back gently.
【起始位】站在床头后面地板，双手抓把手，双脚与髋同宽。 【动作口令】吸气下蹲，保持重心向脚跟，脊柱中立；吐气腿伸直回到起始位。 【想象】想象身后有一把椅子，轻柔地坐上去。
IMAGERY 意象
Direct: 'Shift weight into heels.' Indirect: 'Like sitting on an invisible chair.' Space: 'Crown reaches upward.' Feeling: 'Feet rooted firmly into the ground.'
【直接】“重心向脚跟移动。”【间接】“像坐在一把隐形的椅子上。”【空间】“头顶向上延伸。”【感觉】“感受脚底扎根大地。”
TACTILE CUES 触觉提示
Lightly touch sacrum to cue neutral position; gently push outside of knees to prevent valgus collapse.
轻触骶骨引导中立位；轻推膝外侧防止内扣。
PROGRESSION 进阶
Single-leg squat; stand on rotating disc or roller.
单腿蹲；站在旋转盘或滚筒上。
REGRESSION 退阶
Increase spring tension; reduce squat depth.
增加弹簧重量；减小下蹲深度。
COMMON ERRORS 常见错误
Anterior/posterior pelvic tilt; knee valgus; shoulder shrugging; excessive weight shift back.
骨盆前倾/后倾；膝盖内扣；耸肩；重心过分后倾。
PRECAUTIONS 注意事项
Caution with knee injury, monitor flexion angle.
膝关节损伤注意弯曲角度。