exercise.id: 1388 Equipo: rope
peroneals stretch
exercise.body_part: lower legs exercise.target: calves Grupo: ankles
exercise.synergist:
ankles feet
exercise.instructions.title exercise.instructions.subtitle
Chinese
坐在地上，双腿在身前伸展。 将绳子绕在脚掌上，并用手握住绳子的末端。 轻轻地将绳子拉向自己，弯曲脚并伸展小腿肌肉。 保持拉伸 15-30 秒。 释放绳子上的张力，然后在另一条腿上重复拉伸。 重复所需的重复次数。
🇬🇧 English (Fallback)
Sit on the ground with your legs extended in front of you. Loop the rope around the ball of your foot and hold the ends of the rope with your hands. Gently pull the rope towards you, flexing your foot and stretching your calf muscles. Hold the stretch for 15-30 seconds. Release the tension on the rope and repeat the stretch on the other leg. Repeat for the desired number of repetitions.
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