exercise.id: 1381 Equipo: dumbbell

dumbbell seated one leg calf raise - palm up

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

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳或椅子上，背部挺直，双脚平放在地面上。一只手握住哑铃，将其放在大腿上方，掌心朝上。将一条腿抬离地面并将其延伸到您面前，保持膝盖稍微弯曲。通过脚掌推动，尽可能高地抬起脚后跟。在顶部停顿片刻，然后慢慢降低脚跟。重复所需的重复次数，然后换腿并重复。

🇬🇧 English (Fallback)

Sit on a bench or chair with your back straight and your feet flat on the ground. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up. Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent. 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. Repeat for the desired number of repetitions, then switch legs and repeat.

exercise.cta.title

exercise.cta.desc1 dumbbell seated one leg calf raise - palm up exercise.cta.desc2

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