dumbbell seated one leg calf raise - hammer grip
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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。 将一只脚放在凸起的表面上，例如台阶或木块，脚跟悬在边缘之外。 用锤式握法握住哑铃，这意味着您的手掌相对，手指缠绕在手柄上。 保持核心收紧，背部挺直，通过脚掌推动，将脚后跟慢慢抬高，尽可能高。 在顶部暂停片刻，然后慢慢将脚跟放回起始位置。 重复所需的重复次数，然后换另一条腿。
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge. Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle. Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot. Pause for a moment at the top, then slowly lower your heel back down to the starting position. Repeat for the desired number of repetitions, then switch to the other leg.
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exercise.cta.desc1 dumbbell seated one leg calf raise - hammer grip exercise.cta.desc2
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