小腿三头肌 小腿 杠铃 #1370
Barbell Floor Calf Raise
动作演示
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动作速览
- 目标肌肉
- 小腿三头肌
- 身体部位
- 小腿
- 所需器械
- 杠铃
- 主要协同肌
- 腘绳肌
协同肌群
腘绳肌
动作步骤
- 1
将杠铃放在您面前的地板上。
- 2
站立，脚掌放在杠铃边缘，脚跟悬垂。
- 3
如果需要，请抓住一个稳定的物体以保持平衡。
- 4
尽可能高地抬高脚后跟，用小腿来抬起身体。
- 5
在顶部停顿片刻，然后慢慢降低脚后跟回到起始位置。
- 6
重复所需的重复次数。
English instructions（英文原版步骤）
- Place a barbell on the floor in front of you.
- Stand with the balls of your feet on the edge of the barbell, with your heels hanging off.
- Hold onto a stable object for balance if needed.
- Raise your heels as high as possible, using your calves to lift your body.
- 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.
