exercise.id: 2315 Equipo: leverage machine
lever rotary calf
exercise.body_part: lower legs exercise.target: calves Grupo: soleus
exercise.synergist:
soleus ankle stabilizers
exercise.instructions.title exercise.instructions.subtitle
Chinese
调整座椅高度，使膝盖稍微弯曲，双脚平放在踏板上。 将脚趾放在踏板上，脚跟悬在踏板边缘。 抓住机器的手柄或侧面以保持稳定性。 用脚掌推动，尽可能高地抬高脚后跟。 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。
🇬🇧 English (Fallback)
Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. Place your toes on the footplate, with your heels hanging off the edge. Grasp the handles or the sides of the machine for stability. Push through the balls of your feet, raising your heels as high as possible. 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.
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