exercise.id: 1378 Equipo: rope
calf stretch with rope
exercise.body_part: lower legs exercise.target: calves Grupo: hamstrings
exercise.synergist:
hamstrings
exercise.instructions.title exercise.instructions.subtitle
Chinese
面向墙壁或坚固物体站立，双脚分开与臀部同宽。 双手握住绳子的两端，将绳子的中间放在右脚掌周围。 左脚向后退一步，脚跟保持在地面上，腿伸直。 身体前倾，保持背部挺直，轻轻拉动绳子以伸展小腿。 保持拉伸 20-30 秒，然后放松。 在另一条腿上重复。
🇬🇧 English (Fallback)
Stand facing a wall or sturdy object with your feet hip-width apart. Hold the ends of the rope in each hand and place the middle of the rope around the ball of your right foot. Step back with your left foot, keeping your heel on the ground and your leg straight. Lean forward, keeping your back straight, and gently pull on the rope to stretch your calf. Hold the stretch for 20-30 seconds, then release. Repeat on the other leg.
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