exercise.id: 1407 Equipo: body weight

calf push stretch with hands against wall

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

exercise.synergist:

hamstrings

exercise.instructions.title exercise.instructions.subtitle

Chinese

面向墙壁站立，双脚分开与臀部同宽。将双手靠在墙上，与肩同高。一只脚向后退一步，脚跟保持在地面上，腿伸直。稍微弯曲前膝盖并向前倾斜，感觉小腿有拉伸感。保持拉伸 20-30 秒。换腿并重复拉伸。

🇬🇧 English (Fallback)

Stand facing a wall with your feet hip-width apart. Place your hands against the wall at shoulder height. Step back with one foot, keeping your heel on the ground and your leg straight. Bend your front knee slightly and lean forward, feeling a stretch in your calf. Hold the stretch for 20-30 seconds. Switch legs and repeat the stretch.

exercise.cta.title

exercise.cta.desc1 calf push stretch with hands against wall exercise.cta.desc2

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