手臂圈 – 小到大

A warm-up and mobility drill for the shoulders, involving controlled circular motions. You start with small circles and gradually increase to larger ones, both clockwise and counterclockwise.

Instructions:

• Stand tall with arms extended to the sides at shoulder height.

• Begin making small circles forward with your arms.

• Gradually increase the size of the circles.

• After a set time, reverse the direction and repeat backward.

• Keep your arms straight and your body stable.

Common mistakes:

• Bending your elbows

• Letting your torso sway

• Going too fast and losing control

• Shrugging your shoulders