手臂和肩膀的旋转伸展动作帮助肩部及其联接躯干的肌肉群充分热身。游泳时将连续不停的运用这些肌肉。
The arm and shoulder rotation stretch warms up the muscle that surrounds the shoulder jointed the body. These muscles are used continuously during swimming.
右手握拳并向外伸展至肩膀的高度，用左手握着右手臂下方的赘肉。
The right to clench fist and stretched to shoulder height, use left hand holding the right arm below the dewlap.
从肩膀处最大程度地向上伸展手臂，感觉躯干两侧的伸展。伸展手臂和手指。
Stretch your arms further up from your shoulders, feel the stretch along both side of your trunks. Strech your arms and fingers.
你的胸口，肩膀，手臂甚至手指都是向下沉的吗？当你的脊柱向上伸展时，是否使头冠成为(身体的)最高点？
Are your chest, shoulders, arms and even fingers pulled down, while you lift through your spine, making your crown of your head your tallest point?
即使他在网前，而且伸展受到限制，纳达尔也会转过他的肩膀，然后伸展手臂完成击球。
Even though he's facing the net and stretched to his limit, Nadal turns his shoulders and uncoils into the shot.
从肩膀处最大程度地向上伸展手臂，感觉躯干两侧的伸展。
Stretch your arms further up from your shoulders, feel the stretch along both side of your trunks.
从肩膀处最大程度地向上伸展手臂，感觉躯干两侧的伸展。
Stretch your arms further up from your shoulders, feel the stretch along both side of your trunks.
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