手腕圈 - 手臂伸展，双手合拢

A two-part wrist mobility drill that prepares the forearms and wrist joints for upper body movements. Combines active wrist circles with arms extended and a second phase with hands together.

Instructions:

1. Extend your arms straight in front of you, fists clenched.

2. Make slow circular movements with your wrists in both directions.

3. Then bring your hands together (palms pressed like in prayer).

4. Perform circular motions by rotating your wrists around each other.

5. Keep your arms and shoulders relaxed throughout.

Common mistakes:

• Moving the shoulders or arms

• Doing the movements too fast

• Not controlling the motion

• Locking the elbows too hard