exercise.id: 0773 Equipo: smith machine

smith standing leg calf raise

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

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

将史密斯机杆调整到一个高度，使您能够双脚平放在地面上且肩膀位于杆下方。将自己置于杠铃下方，双脚分开与肩同宽，脚趾向前。将双手放在横杆上以保持稳定。收紧小腿，慢慢将脚跟抬离地面，将身体抬起到脚趾上。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。

🇬🇧 English (Fallback)

Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar. Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward. Place your hands on the bar for stability. Engage your calves and slowly 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.

exercise.cta.title

exercise.cta.desc1 smith standing leg calf raise exercise.cta.desc2

exercise.cta.button