라이브러리로시작 
끝 
운동 라이브러리
Wrist Circles
A dynamic mobility drill rotating the wrists through full circles to warm up the forearms and wrist joints before lifting.
스트레칭맨몸Joint mobility
주동근
전완 굴곡근
협응근
전완 신전근손목 안정근
장비
맨몸
패턴
Joint mobility
준비 자세
- 01Stand tall with elbows bent and hands in front of the chest.
- 02Make loose fists or interlace the fingers.
- 03Relax the shoulders so movement comes only from the wrists.
수행
- 01Rotate the wrists slowly through the largest pain-free circles you can make.
- 02Complete the target reps in one direction.
- 03Reverse and circle the same number in the opposite direction.
- 04Gradually increase the circle size as the joints warm up.
체크포인트
- -Circles cover the full available range, not tiny wiggles.
- -Movement stays smooth without catching or clicking pain.
- -Both directions get equal reps.
흔한 실수
- -Spinning fast through a small range instead of slow full circles.
- -Moving the forearms instead of the wrists.
- -Skipping the reverse direction.
- -Pushing through sharp joint pain.
프로그래밍 노트
- -Do 10 to 15 circles each direction as part of the warm-up.
- -Use before curls, presses, and front-rack work where wrists load heavily.
- -Pair with light wrist curls if the forearms feel chronically stiff.