小腿三头肌 小腿 杠铃 #0088
Barbell Seated 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 股四头肌
动作步骤
- 1
坐在长凳上，双脚平放在地板上，杠铃放在大腿上。
- 2
将脚掌放在升高的平台上，例如木块或台阶。
- 3
将杠铃放在大腿上，并用手牢牢握住它。
- 4
保持背部挺直，核心收紧，伸展脚踝，将脚后跟抬离地面。
- 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）
- Sit on a bench with your feet flat on the floor and a barbell resting on your thighs.
- Place the balls of your feet on a raised platform, such as a block or step.
- Position the barbell across your thighs and hold it securely with your hands.
- Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles.
- 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.
