看清 · 读懂 ·练成托马斯全旋
把“刷 50 个视频、自己瞎练”，变成一条看得见、量得出、一步步解锁的学习阶梯。Turn endless video-watching into a clear, measurable, step-by-step path.
Muscle groups, synced per phase
每一瞬间，
谁在发力。
支撑Support
- 三角肌
- 肩袖肌群
- 肱三头肌
- 前臂 · 腕屈伸肌
- 前锯肌
- 斜方肌中下部 · 菱形肌
- 胸大肌
- 背阔肌
核心Core
- 腹直肌（含深层腹横肌）
- 腹斜肌
- 竖脊肌
- 髋屈肌
腿部Legs
- 臀大肌
- 臀中肌 · 髋外展
- 内收肌群
- 股四头肌
- 腘绳肌
干净的动作，
真实的规则。
整圈最小膝角
Min knee, full loop—虚线 = 176° 下限
换手时髋部水平 Level hips ✓
看 → 懂 → 练 → 测 → 解锁
五步闭环，把“看会了”变成“练成了”。每一步都基于同一套 3D 动作和同一套规则。Five steps that turn “I get it” into “I landed it” — all built on one motion and one set of rules.
全屏 3D 托马斯循环Full-screen 3D flare loop
8 个阶段任意循环，0.25–1× 慢放，自由旋转视角。
暂停，点一块肌肉Pause and tap a muscle
看它在这一瞬间做什么，附 3 个关键要领和常见错误。
针对这块肌肉的训练Targeted drills
A 徒手 · B 居家器械 · C 健身房，三档难度，带计时器或计数器。
立起手机，AI 打分Prop up your phone, get scored
端侧 AI 姿态识别，用同一套规则为你的关键姿势打分。
六阶段学习路径A 6-stage path
每个阶段设有检测关卡，过关才解锁下一步。
四个界面，
一条路径。
iOS 与 Android 双平台。核心动画与训练可离线使用。On iOS and Android. Core animation and drills work offline.
界面为设计稿，以正式版为准 · Screens are design previews.
51 个训练，
对准每一块肌群。
每块发力肌群配 A / B / C 三档训练，含组数、要领、常见错误与安全提示。Every working muscle gets three tiers of drills with sets, cues, mistakes and safety notes.
A直臂侧平板支撑Straight-Arm Side Plank
C地雷杆半跪单臂推举Half-Kneeling Landmine Press
B弹力带肘贴体侧外旋Band External Rotation
A窄距俯卧撑（锁肘停顿）Close-Grip Push-Up with Lockout
C双杠臂屈伸Parallel Bar Dips
B哑铃腕屈 + 腕伸Dumbbell Wrist Curl & Reverse Curl
A俯撑肩胛前伸Push-Up Plus
C吊环俯卧撑加前伸Ring Push-Up Plus
B单杠肩胛引体Scapular Pull-Up
A俯卧撑转侧撑Push-Up to Side Plank Rotation
C绳索单臂站姿推胸Single-Arm Standing Cable Press
B弹力带直臂下拉Band Straight-Arm Pulldown
A空心体支撑Hollow Body Hold
C双杠直臂支撑举腿Dip-Bar Support Leg Raise
B弹力带抗旋转推Band Pallof Press
A反向平板（后撑抬髋）Reverse Plank
C45° 罗马椅背伸45° Hyperextension
B弹力带站姿高抬膝Banded Standing Knee Drive
A单腿臀桥Single-Leg Glute Bridge
C反向背伸机Reverse Hyperextension
B仰卧弹力带 V 字开腿Banded Supine Straddle Opens
A哥萨克蹲Cossack Squat
C绳索站姿髋内收Cable Standing Hip Adduction
B弹力带终末伸膝Banded Terminal Knee Extension
A徒手单腿罗马尼亚硬拉Bodyweight Single-Leg RDL
CGHD 北欧离心GHD Nordic Eccentric
A直臂侧平板支撑Straight-Arm Side Plank
C地雷杆半跪单臂推举Half-Kneeling Landmine Press
B弹力带肘贴体侧外旋Band External Rotation
A窄距俯卧撑（锁肘停顿）Close-Grip Push-Up with Lockout
C双杠臂屈伸Parallel Bar Dips
B哑铃腕屈 + 腕伸Dumbbell Wrist Curl & Reverse Curl
A俯撑肩胛前伸Push-Up Plus
C吊环俯卧撑加前伸Ring Push-Up Plus
B单杠肩胛引体Scapular Pull-Up
A俯卧撑转侧撑Push-Up to Side Plank Rotation
C绳索单臂站姿推胸Single-Arm Standing Cable Press
B弹力带直臂下拉Band Straight-Arm Pulldown
A空心体支撑Hollow Body Hold
C双杠直臂支撑举腿Dip-Bar Support Leg Raise
B弹力带抗旋转推Band Pallof Press
A反向平板（后撑抬髋）Reverse Plank
C45° 罗马椅背伸45° Hyperextension
B弹力带站姿高抬膝Banded Standing Knee Drive
A单腿臀桥Single-Leg Glute Bridge
C反向背伸机Reverse Hyperextension
B仰卧弹力带 V 字开腿Banded Supine Straddle Opens
A哥萨克蹲Cossack Squat
C绳索站姿髋内收Cable Standing Hip Adduction
B弹力带终末伸膝Banded Terminal Knee Extension
A徒手单腿罗马尼亚硬拉Bodyweight Single-Leg RDL
CGHD 北欧离心GHD Nordic Eccentric
B哑铃土耳其起立Dumbbell Turkish Get-Up
A俯撑交替触肩Plank Shoulder Taps
C绳索 90/90 外旋Cable 90/90 External Rotation
B平行杆直臂支撑Parallette Support Hold
A跪姿多方向腕部摇摆Quadruped Wrist Rocks
C壶铃倒握行走Bottoms-Up Kettlebell Carry
B泡沫轴墙面上滑Foam Roller Wall Slide
A俯卧 Y-T-W 举Prone Y-T-W Raise
C吊环直臂支撑Ring Support Hold
B平行杆深幅俯卧撑Parallette Deficit Push-Up
A坐姿撑地抬臀Floor Support Lift (Seated Dip Shrug)
C双杠支撑耸肩下压Dip-Bar Scapular Depression
B平行杆团身 L 撑Parallette Tuck L-Sit
A熊爬穿腿Kick-Through (Beast Flow)
C绳索高位伐木Cable High-to-Low Woodchop
B瑞士球背伸Stability Ball Back Extension
A坐姿直腿抬腿（压缩）Seated Pike Leg Lifts
C绳索站姿直腿前抬Cable Straight-Leg Raise
B弹力带四足直腿后踢Banded Straight-Leg Kickback
A侧平板抬腿Side Plank Hip Abduction
C器械髋外展Hip Abduction Machine
B屈膝哥本哈根侧撑Short-Lever Copenhagen Plank
A跪姿反向北欧Reverse Nordic
C器械腿屈伸（顶端锁直）Leg Extension with Lockout Hold
B滑盘腿弯举Slider Hamstring Curl
B哑铃土耳其起立Dumbbell Turkish Get-Up
A俯撑交替触肩Plank Shoulder Taps
C绳索 90/90 外旋Cable 90/90 External Rotation
B平行杆直臂支撑Parallette Support Hold
A跪姿多方向腕部摇摆Quadruped Wrist Rocks
C壶铃倒握行走Bottoms-Up Kettlebell Carry
B泡沫轴墙面上滑Foam Roller Wall Slide
A俯卧 Y-T-W 举Prone Y-T-W Raise
C吊环直臂支撑Ring Support Hold
B平行杆深幅俯卧撑Parallette Deficit Push-Up
A坐姿撑地抬臀Floor Support Lift (Seated Dip Shrug)
C双杠支撑耸肩下压Dip-Bar Scapular Depression
B平行杆团身 L 撑Parallette Tuck L-Sit
A熊爬穿腿Kick-Through (Beast Flow)
C绳索高位伐木Cable High-to-Low Woodchop
B瑞士球背伸Stability Ball Back Extension
A坐姿直腿抬腿（压缩）Seated Pike Leg Lifts
C绳索站姿直腿前抬Cable Straight-Leg Raise
B弹力带四足直腿后踢Banded Straight-Leg Kickback
A侧平板抬腿Side Plank Hip Abduction
C器械髋外展Hip Abduction Machine
B屈膝哥本哈根侧撑Short-Lever Copenhagen Plank
A跪姿反向北欧Reverse Nordic
C器械腿屈伸（顶端锁直）Leg Extension with Lockout Hold
B滑盘腿弯举Slider Hamstring Curl
每个数字背后，
都是打磨。
3D 循环阶段
Phases in the 3D loop
逐阶段同步的肌群
Muscle groups, synced per phase
带图训练 · 三档
Illustrated drills, 3 tiers
动作迭代版本
Versions of motion refinement
肌群分三类：支撑 / 核心 / 腿部，左右侧根据支撑手自动识别。 · Three roles: support / core / legs.
为卡在托马斯上的你。
入门到中级 b-boy / b-girlBeginner to intermediate breakers
- 看清身体每一瞬间在做什么See what the body does at each instant
- 知道该练哪些肌肉Know which muscles to train
- 知道自己差在哪里Know what you're missing
街头健身 / 体操爱好者Street-workout & gymnastics
- 技术拆解Technique breakdown
- 循序渐进的学习路径A progressive path
教练 / 街舞工作室Coaches & dance studios
- 可视化教学工具（后续版本）A visual teaching tool (later versions)
常见问题
Q1收费吗？Is it paid?
Q2支持哪些平台？Which platforms?
Q3需要联网吗？Does it need internet?
发邮件至任一地址，主题写“托马斯训练助手 内测报名”。内测免费，名额招募中。Email either address with the subject “托马斯训练助手 内测报名”. The beta is free and open now.