exercise.id: 1393 Equipo: smith machine

smith one leg floor calf raise

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

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

将自己放在史密斯机杆下方的地板上，背对机器。将脚掌放在凸起的表面上，例如举重板或杠铃块。将史密斯机杆放在小腿上，就在脚踝上方。用手握住横杆以保持稳定。伸展脚踝，将脚后跟抬离地面，抬起身体。在动作的最高点暂停，然后慢慢降低脚跟回到起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Position yourself on the floor under the smith machine bar, facing away from the machine. Place the balls of your feet on a raised surface, such as a weight plate or block. Position the smith machine bar across your lower legs, just above your ankles. Hold onto the bar with your hands for stability. Raise your heels off the ground by extending your ankles, lifting your body up. Pause at the top of the movement, then slowly lower your heels back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 smith one leg floor calf raise exercise.cta.desc2

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