BENEFITS 益处
Improves trunk stability and upper body strength.
改善躯干稳定性及上肢力量。
TARGET MUSCLES 目标肌群
Pectoralis major, serratus anterior, triceps.
胸大肌、前锯肌、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 away from table, weight on balls of feet. Cue: Hug A Tree: Inhale, open arms to sides; Salute: Exhale, straighten elbows, pointing forward.
【起始位】背对千床站立，重心在脚球。 【动作口令】Hug A Tree：吸气将手臂开到侧边；Salute：吐气时手肘伸直指向前方。
IMAGERY 意象
Direct: 'Arms circle toward chest.' Indirect: 'Like hugging a big tree.' Space: 'Fingertips reach far forward.' Feeling: 'Core like a solid shield.'
【直接】“双手向胸前环抱。”【间接】“像在拥抱一棵大树。”【空间】“指尖向前方远端延伸。”【感觉】“感受核心像坚固的盾牌。”
TACTILE CUES 触觉提示
Lightly touch serratus anterior to cue engagement; remind to lengthen back of neck.
轻触前锯肌引导发力；提醒后颈延伸。
PROGRESSION 进阶
Add spinal rotation with punching.
Punching增加脊椎旋转。
REGRESSION 退阶
Reduce range of motion; stand with feet parallel.
减小动作范围；双脚平行站立。
COMMON ERRORS 常见错误
Shoulder shrugging; lumbar hyperextension; rib flaring.
耸肩；腰椎后仰；肋骨前展（外翻）。
PRECAUTIONS 注意事项
Acute shoulder injury.
急性肩部损伤。