exercise.id: 0409 Equipo: dumbbell

dumbbell single leg calf raise

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

exercise.synergist:

ankles

exercise.instructions.title exercise.instructions.subtitle

Chinese

站在台阶或平台的边缘，脚后跟悬垂，脚趾放在台阶上。一手握住哑铃，另一只手放在墙壁或栏杆上以获得支撑。尽可能高地抬高脚跟，将身体抬起到脚趾上。在顶部停顿片刻，然后慢慢将脚跟放回到台阶下方。重复所需的重复次数，然后换另一条腿。

🇬🇧 English (Fallback)

Stand on the edge of a step or platform with your heels hanging off and your toes on the step. Hold a dumbbell in one hand and place your other hand on a wall or railing for support. Raise your heel as high as possible, lifting your body up onto your toes. Pause for a moment at the top, then slowly lower your heel back down below the step. Repeat for the desired number of repetitions, then switch to the other leg.

exercise.cta.title

exercise.cta.desc1 dumbbell single leg calf raise exercise.cta.desc2

exercise.cta.button