exercise ball on the wall calf raise (tennis ball between knees)
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등을 벽에 대고 서서 짐볼을 허리 아래 부분과 벽 사이에 끼우십시오. 발을 어깨 넓이로 벌리되 약간 앞으로 위치하십시오. 양손에 덤벨을 들고 팔을 옆으로 펴십시오. 무릎 사이에 테니스공을 끼우십시오. 발뒤꿈치를 바닥에서 떼어 발가락 위로 몸을 올리십시오. 맨 위에서 잠시 멈춘 후 천천히 발뒤꿈치를 시작 위치로 내려놓으십시오. 원하는 반복 횟수만큼 반복하십시오.
Stand with your back against a wall and place an exercise ball between your lower back and the wall. Position your feet shoulder-width apart and slightly in front of you. Hold a dumbbell in each hand, with your arms extended by your sides. Place a tennis ball between your knees. Raise your heels off the ground, lifting your body up onto your toes. Pause for a moment at the top, then slowly lower your heels back down to the starting position. Repeat for the desired number of repetitions.
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