BENEFITS 益处
Improves coordination and spinal rotation in complex movements.
提高复杂动作下的协调性与脊椎旋转能力。
TARGET MUSCLES 目标肌群
Obliques, shoulder girdle stabilizers, lower limb stabilizers.
腹斜肌、肩带稳定肌、下肢稳定肌。
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: Butterfly: Inhale, one arm up, one down, rotate trunk; Twist: Exhale, rotate trunk, arms diagonal.
【起始位】背对千床站立，重心在脚球。 【动作口令】Butterfly：吸气一手举高一手往下，躯干旋转；Twist：吐气躯干旋转，双手呈对角线。
IMAGERY 意象
Direct: 'Trunk rotates sideways.' Indirect: 'Like wringing out a towel.' Space: 'Hands draw diagonal lines in space.' Feeling: 'Rotation around the central axis.'
【直接】“躯干向侧方旋转。”【间接】“像拧干的毛巾。”【空间】“双手在空间画出对角线。”【感觉】“感受身体中心轴的旋转。”
TACTILE CUES 触觉提示
Guide pelvis to stay neutral; lightly touch ribs on rotation side.
引导骨盆维持中立不动；轻触旋转侧肋骨。
PROGRESSION 进阶
Combine with lunge and punching.
Lunge（弓步）结合击拳动作。
REGRESSION 退阶
Reduce rotation range; keep feet parallel.
减小旋转幅度；维持双脚平行位。
COMMON ERRORS 常见错误
Shoulder shrugging; weight shifting to heels; springs pinching skin.
耸肩；重心往脚跟偏移；弹簧夹皮肤。
PRECAUTIONS 注意事项
Caution with deep rotation for individuals with spinal instability.
脊椎不稳者慎做深度旋转。