smith toe raise
exercise.instructions.title exercise.instructions.subtitle
将史密斯机杆调整到一个高度，让您可以舒适地站立，双脚平放在地面上。 将自己置于杠铃下方，肩膀位于杠铃正下方，双脚分开与肩同宽。 将脚掌放在升高的平台或重量板上，脚后跟悬在边缘。 正手握住杠铃，握距略宽于肩宽。 在整个练习过程中启动你的核心并保持背部挺直。 慢慢地尽可能高地抬起脚后跟，将身体重量转移到脚掌上。 在顶部停顿片刻，然后慢慢降低脚后跟回到起始位置。 重复所需的重复次数。
Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground. Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart. Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Engage your core and keep your back straight throughout the exercise. Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet. Pause for a moment at the top, then slowly lower your heels back down to the starting position. Repeat for the desired number of repetitions.