The third exercise is called the scapular retraction.

第三肩胛骨后运动。

The third exercise is called a scapular retraction.

第三练习肩胛骨后。

Keep your core tight, lift your leg with your glutes, and lift your hand with the scapular muscles.

保持核心收紧，用臀大肌抬起腿，用肩胛肌抬起手。

This exercise improves core stability and scapular (shoulder blade) control, which are important for maintaining balance and stability during complex movements.

这项运动可以提高核心稳定性和肩胛骨（肩胛骨）控制，这对于在复杂运动中保持平衡和稳定性非常重要。