라이브러리로시작 
끝 
운동 라이브러리
Basic Toe Touch
A standing forward fold that stretches the hamstrings and calves and serves as a simple daily mobility check for the posterior chain.
스트레칭맨몸Standing forward fold
주동근
햄스트링
협응근
비복근척추기립근둔근
장비
맨몸
패턴
Standing forward fold
준비 자세
- 01Stand tall with feet together or hip width apart.
- 02Keep the knees straight but not forcefully locked.
- 03Exhale and relax the shoulders before folding.
- 04Warm up with a few gentle partial folds first.
수행
- 01Hinge at the hips and fold the torso forward toward the thighs.
- 02Slide the hands down the legs toward the toes as far as comfortable.
- 03Hold the end position and breathe slowly for 20 to 30 seconds.
- 04Roll back up one segment at a time to standing.
체크포인트
- -Stretch is felt along the back of the thighs, not as pinching in the lower back.
- -Knees stay extended so the hamstrings are actually lengthened.
- -Weight stays balanced over the mid-foot, not rocked back on the heels.
- -Breathing stays slow and relaxed in the hold.
흔한 실수
- -Bouncing to force the fingertips lower.
- -Bending the knees and mistaking spine flexion for hamstring flexibility.
- -Holding the breath and tensing through the stretch.
- -Standing up too fast and getting lightheaded.
프로그래밍 노트
- -Hold 2 to 3 sets of 20 to 40 seconds after training or on rest days.
- -Use as a warm-up screen: note how far you reach and watch it improve over weeks.
- -Skip aggressive holds immediately before heavy deadlifts; save long stretches for afterward.