라이브러리로시작 
끝 
운동 라이브러리
Arms Apart Circular Toe Touch
A standing dynamic mobility drill that combines a wide-arm rotation with a toe touch to warm up the hamstrings, trunk rotators, and hips.
스트레칭맨몸Dynamic stretch
주동근
햄스트링
협응근
복사근척추기립근둔근
장비
맨몸
패턴
Dynamic stretch
준비 자세
- 01Stand with feet wider than shoulder width and knees soft.
- 02Raise both arms out to the sides at shoulder height.
- 03Brace lightly through the trunk and keep the chest tall.
수행
- 01Hinge and rotate to sweep one hand down toward the opposite foot.
- 02Let the other arm rise behind you as the torso rotates.
- 03Trace a wide circular path back up to the tall start position.
- 04Alternate sides in a smooth continuous rhythm.
체크포인트
- -Knees stay softly bent, not locked, during the reach.
- -The motion is a controlled circle, not a bounce at the bottom.
- -You feel a stretch in the hamstrings and a rotation through the trunk.
흔한 실수
- -Rounding hard through the lower back to force the touch.
- -Bouncing at the bottom of the reach.
- -Moving so fast that the range of motion shrinks.
- -Letting the arms drop instead of staying wide.
프로그래밍 노트
- -Use 1 to 2 sets of 6 to 10 reps per side in a warm-up before hinging or squatting.
- -Slow the tempo down if the hamstrings are the tightest link.