BENEFITS 益处
Strengthens shoulders and back, improves spinal flexibility, enhances core strength.
增强肩部和背部力量，改善脊柱灵活性，增强核心强度。
TARGET MUSCLES 目标肌群
Shoulder Girdle Stabilizers: Lower trapezius, serratus anterior (to maintain scapular positioning on the rib cage). Back Extensors: Erector spinae, multifidus (for spinal extension). Hip Extensors: Gluteus maximus, hamstrings (to lift the hips to a neutral or extended position).
肩带稳定肌： 斜方肌下束、前锯肌（用于维持肩胛骨在胸廓上的位置）。背部伸展肌： 竖脊肌、多裂肌（用于脊柱伸展）。髋伸肌群： 臀大肌、腘绳肌（用于将臀部提升至中性位或伸展位）。
SETUP 设置
Long Box position; Footbar down; Anti-slip mat on the upper bar; 3 boxes placed on the Trapeze Table/Cadillac below (2 horizontal stacked with 1 long box).
长箱位置；踏杆放下；上方杆子垫防滑垫，下方秋千床上放3个箱子（2个横向叠加一个长箱）
CUES 口令
【Warm-up】Spread Eagle.【Starting Position】Arms straight, hands gripping the upper crossbar, feet secured in the wool loops (placed around the Achilles tendon with heels outside). 【Hanging Up 1】Exhale: Lift the hips until the body is parallel to the table. Inhale: Flex the hips and lower with control to return to the starting position. 【Hanging Up 2】Exhale: Lift the hips until the body is parallel to the table. Use the arms to pull the body upward, maintaining spinal elongation. Repeat the pull-ups several times, then flex the hips to return to the starting position. 【Hanging Up 3】Exhale: Lift the hips toward the ceiling into a comfortable spinal extension (backbend). Bend the knees if necessary. Inhale: Lower back down. 【Variations】The instructor can place their feet on the client's pelvis in a V-shape along the sacroiliac joint line; as the instructor straightens their legs and pushes, it helps the client further stretch the torso. The trapeze bar can be used instead of wool loops. Knees can be bent when practicing Hanging Up 3.
【预热】Spread Eagle .【起始位】手臂伸直，双手握住上方横杆，双脚套好羊毛套环（套在跟腱，即足跟在外面）。【Hanging Up 1】吐气时，臀部往上提，直到身体平行于床台。吸气时，髋屈，同时有控制地下降，回到起始姿势。【Hanging Up 2】吐气时，臀部往上提，直到身体平行于床台。手臂用力，把身体往上拉，保持脊椎延伸，重复几次上拉动作，然后屈髋回到开始姿势。【Hanging Up 3】吐气时，臀部往上往天花板方向提，直到舒适的脊椎伸展后仰位置，如果有需要，可以屈膝。吸气时往下降。【变化】教练可以把脚放在会员的骨盆位置，两脚V字型，沿着骶髂关节线的位置，教练两腿伸直时推出，可以协助会员拉伸躯干更多。可以用秋千架代替羊毛套环。练习Hanging Up 3时可以弯曲膝盖。
IMAGERY 意象
【Direct】Exhale, feel the femurs pressing toward the ceiling, guiding the hips to rise steadily into the neutral plane. 【Indirect】Imagine the body as a stable suspension bridge; the deep abdominal tension is the steel cable supporting the bridge deck. 【Spatial】Try to fill the void between the overhead bar and the table with your hips, occupying the maximum vertical span in space. 【Sensation】Feel the vertebrae of the back like a string of micro-balloons filled with warm air, creating a sense of weightless elongation as the body lifts, offsetting the pull of gravity.
【直接】呼气时，感觉股骨天空方向按压，带动臀部平稳上升到中立平面。【间接】想象身体是一座稳固的吊桥，腹部深层的张力就是那股支撑桥面的钢索。【空间】尝试用你的臀部去填满横杆与床台之间上方的虚空区域，在空间中占据最大的垂直跨度。【感觉】感受背部脊椎像是一串被注满温润气体的微型气囊，在身体提起时创造出轻盈的延伸感，抵消重力的拉扯
TACTILE CUES 触觉提示
Guide upward at sacrum; assist feet into loops.
在骶骨处给予向上引导；辅助脚部套入环中。
PROGRESSION 进阶
Increase the hold time. Use different lengths of hanging straps to change the support angle and the level of challenge.
增加保持时间。使用不同长度的吊绳来改变支撑角度和挑战难度。
REGRESSION 退阶
Reduce the lifting height; bend the knees to decrease the flexibility requirements for the lower limbs.
减小提升高度；弯曲膝盖以减少对下肢柔韧性的要求。
COMMON ERRORS 常见错误
Excessive cervical flexion or hyperextension; improper grip; feet slipping out of the loops; fatigue and lack of strength.
颈椎过度屈曲或后仰伸展；手没握好；脚滑出套环；疲累无力。
PRECAUTIONS 注意事项
Glaucoma, hypertension, disc herniation.
青光眼、高血压、椎间盘突出。