exercise.id: 0400 Equipo: dumbbell

dumbbell seated one leg calf raise

exercise.body_part: lower legs exercise.target: calves Grupo: hamstrings

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳或椅子上，双脚平放在地面上，将哑铃放在右大腿上。将左腿伸直到身前，保持脚部弯曲。将右脚掌放在升高的表面上，例如台阶或配重板。使用小腿肌肉，尽可能高地抬高右脚跟。在顶部暂停片刻，然后慢慢将脚跟放回起始位置。重复所需的重复次数，然后换腿。

🇬🇧 English (Fallback)

Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh. Extend your left leg straight out in front of you, keeping your foot flexed. Place the ball of your right foot on an elevated surface, such as a step or weight plate. Using your calf muscles, raise your right heel as high as possible. Pause for a moment at the top, then slowly lower your heel back down to the starting position. Repeat for the desired number of repetitions, then switch legs.

exercise.cta.title

exercise.cta.desc1 dumbbell seated one leg calf raise exercise.cta.desc2

exercise.cta.button