当你试图伸展双臂时，而不是利用挥杆带动手臂伸展，你就无法正确转动前臂了，尤其是左前臂。

When you try to extend your arms -instead of allowing the force of your swing do it for you -you fail to properly rotate your forearms, specifically your left one.

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另一只手握住该手手指并向手背方向伸展，直到前臂和腕部有适度的牵张感。

Hold the front of the fingers with the other hand. Keeping fingers straight, bend the wrist back until a definite gentle stretch is felt in the forearm and wrist.

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热身后伸展前臂准备攀爬，这个动作可以减轻手指肌腱上的压力。

Stretch your forearms after warming up and prior to climbing. This relieves the stress on the finger tendons.

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