smith reverse calf raises
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将史密斯机杆调整到略低于肩膀的高度。 面向杠铃站立，双脚分开与臀部同宽，脚趾向前。 将脚掌放在台阶或平台的边缘，脚后跟悬空。 握住杠铃以提供支撑，保持背部挺直，核心肌群参与。 尽可能高地抬高脚后跟，将身体重量转移到脚掌上。 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。
Adjust the smith machine bar to a height just below your shoulders. Stand facing the bar with your feet hip-width apart and toes pointing forward. Place the balls of your feet on the edge of a step or platform, with your heels hanging off. Hold onto the bar for support, keeping your back straight and core engaged. Raise your heels as high as possible, lifting your body weight onto the balls of your feet. 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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exercise.cta.desc1 smith reverse calf raises exercise.cta.desc2
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