exercise.id: 1389 Equipo: rope

posterior tibialis stretch

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

exercise.synergist:

hamstrings quadriceps

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 20-30 秒。释放绳子上的张力并放松脚。在另一条腿上重复该拉伸动作。

🇬🇧 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 20-30 seconds. Release the tension on the rope and relax your foot. Repeat the stretch on the other leg.

exercise.cta.title

exercise.cta.desc1 posterior tibialis stretch exercise.cta.desc2

exercise.cta.button