BENEFITS 益处
Enhances shoulder girdle stability, improves standing alignment.
增强肩带稳定性，改善站姿排列。
TARGET MUSCLES 目标肌群
Posterior deltoid, latissimus dorsi, triceps.
三角肌后束、背阔肌、三头肌。
SETUP 设置
2 light springs connecting bar to handles.
2根轻弹簧连接滑杆与手把。
CUES 口令
Starting position: Stand facing table, trunk vertical, weight on balls of feet. Cue: Exhale, press bar down, wrists straight; Inhale, return. Keep scapulae wide.
【起始位】面对千床站立，躯干垂直，重心在脚球。 【动作口令】吐气传力杆下压，手腕伸直；吸气回到开始位。保持肩胛宽阔。
IMAGERY 意象
Direct: 'Arms press vertically down.' Indirect: 'Like heavy pistons.' Space: 'Shoulders widen to the sides.' Feeling: 'Like holding a small bird under each arm.'
【直接】“手臂垂直下压。”【间接】“像沉重的活塞。”【空间】“双肩向两侧延伸。”【感觉】“腋下像夹着小鸟。”
TACTILE CUES 触觉提示
Touch inferior angle of scapulae to cue depression; remind ribs to draw in.
触碰肩胛下角引导下压；提醒肋骨内收。
PROGRESSION 进阶
Increase resistance; single-leg stance; chest expansion variations.
增加阻力；单腿站立；胸部扩张变化。
REGRESSION 退阶
Reduce spring tension; reduce range of motion.
减轻弹簧阻力；减小幅度。
COMMON ERRORS 常见错误
Shoulder shrugging; weight shifting to heels; rib flaring.
耸肩；重心后移至脚跟；肋骨外翻。
PRECAUTIONS 注意事项
Caution with range in shoulder impingement syndrome.
肩关节撞击综合症注意幅度。