FitPediaPerformance OS

动作详情

weighted donkey calf raise

小腿负重小腿INTERMEDIATE

训练参数

SUGGESTED

3-4

组数

10-12

次数

60-90s

休息

MEDIUM

强度

强度等级2/3

动作要领

站在一个升高的平台上，脚趾放在边缘，脚后跟悬垂。抓住一个稳定的物体作为支撑。伸展脚踝，将脚后跟尽可能抬高。在顶部停顿片刻，然后慢慢降低脚后跟回到起始位置。重复所需的重复次数。

辅助肌群

hamstringsglutes

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ankle circles

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band single leg calf raise

band single leg calf raise

band single leg calf raise

band single leg reverse calf raise

band single leg reverse calf raise

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band two legs calf raise - (band under both legs) v. 2

band two legs calf raise - (band under both legs) v. 2

band two legs calf raise - (band under both legs) v. 2

barbell floor calf raise

barbell floor calf raise

barbell floor calf raise