小腿三头肌 小腿 自重 #1368

Ankle Circles

动作演示

Ankle Circles — 动作演示

© Gym visual — https://gymvisual.com/

动作速览

目标肌肉
小腿三头肌
身体部位
小腿
所需器械
自重
主要协同肌
踝关节稳定肌

协同肌群

踝关节稳定肌

动作步骤

  1. 1

    坐在地上，双腿在身前伸展。

  2. 2

    将一条腿抬离地面，并以圆周运动旋转脚踝。

  3. 3

    在一个方向上转所需的圈数，然后切换到另一个方向。

  4. 4

    换另一条腿重复上述步骤。

English instructions（英文原版步骤）
  1. Sit on the ground with your legs extended in front of you.
  2. Lift one leg off the ground and rotate your ankle in a circular motion.
  3. Perform the desired number of circles in one direction, then switch to the other direction.
  4. Repeat with the other leg.

相关动作

assisted lying calves stretch

assisted lying calves stretch

band single leg calf raise

band single leg calf raise

band single leg reverse calf raise

band single leg reverse calf raise

band two legs calf raise - (band under both legs) v. 2

band two legs calf raise - (band under both legs) v. 2

barbell floor calf raise

barbell floor calf raise

barbell seated calf raise

barbell seated calf raise

← 返回动作库