exercise.id: 1253 Equipo: leverage machine

lever donkey calf raise

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

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

将杠杆机调节至适合您身体的高度。面向机器定位，脚趾放在脚踏平台上，脚后跟悬在边缘。将手放在手柄或支撑杆上以保持稳定性。用脚掌收紧小腿并尽可能高地抬起脚后跟。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 leverage machine to the appropriate height for your body. Position yourself facing the machine, with your toes on the foot platform and your heels hanging off the edge. Place your hands on the handles or the support bars for stability. Engage your calves and lift your heels as high as possible, using 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.

exercise.cta.title

exercise.cta.desc1 lever donkey calf raise exercise.cta.desc2

exercise.cta.button