使腕骨立起来垂直地板，将体重放在小臂骨的边缘，小臂既不要内旋也不要外旋。
Align the wrists perpendicular to the floor and center your weight on the edge of the forearm bone, rolling neither in nor out.
盆腔外侧的阔筋膜张肌防止腿为了对抗内旋而造成的外旋。
The tensor fascia lata along the outside of the hip prevents the leg from turning outward by providing gentle opposition toward the inside.
插图：说明了肱骨内旋中的肩关节外旋伸展。
Inset: illustrating the stretch of the external rotators of the shoulder through internal rotation of the humerus.
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