라이브러리로시작 
끝 
운동 라이브러리
Hands Reversed Clasped Circular Toe Touch
A circular toe touch variation with palms clasped and turned outward, adding a forearm and shoulder stretch to the hamstring and trunk warm-up.
스트레칭맨몸Dynamic stretch
주동근
햄스트링
협응근
척추기립근복사근전완 굴곡근
장비
맨몸
패턴
Dynamic stretch
준비 자세
- 01Stand with feet slightly wider than shoulder width.
- 02Clasp the hands and rotate the palms to face away from the body.
- 03Extend the arms in front with elbows straight.
- 04Keep the knees straight with a soft, unlocked feel.
수행
- 01Hinge forward and reach the reversed-clasped hands toward the toes.
- 02Sweep the hands in a wide circle from one side across to the other.
- 03Let the torso rotate through the arc while the feet stay planted.
- 04Stand tall between reps and alternate circle direction.
체크포인트
- -Palms stay pressed together and facing outward through the circle.
- -The stretch travels across the hamstrings as the hands sweep.
- -The circle stays smooth with no jerky segments.
- -Knees remain extended without forcing them back.
흔한 실수
- -Letting the palm-out grip break at the bottom of the circle.
- -Using speed instead of range to complete the circle.
- -Bending the knees to reach the floor.
- -Skipping one direction of rotation.
프로그래밍 노트
- -Use 2 sets of 5 to 8 circles per direction in a dynamic warm-up.
- -Treat it as a variation to rotate with the standard clasped version.
- -Work within a comfortable range; the wrist position adds an upper-limb stretch.