exercise.id: 1379 Equipo: dumbbell

dumbbell seated calf raise

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

exercise.synergist:

hamstrings

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳或椅子上，双脚平放在地面上，并将哑铃放在大腿上。将脚掌放在升高的表面（例如台阶或木块）上，脚跟悬在边缘外。握住哑铃以保持稳定。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。

🇬🇧 English (Fallback)

Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. Place the balls of your feet on a raised surface such as a step or block, with your heels hanging off the edge. Hold onto the dumbbell for stability. 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.

exercise.cta.title

exercise.cta.desc1 dumbbell seated calf raise exercise.cta.desc2

exercise.cta.button