라이브러리로시작 
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운동 라이브러리
Assisted Lying Calves Stretch
A partner-assisted supine calf stretch that takes the gastrocnemius through end range with the knee straight.
스트레칭머신Assisted static stretch
주동근
종아리
협응근
가자미근햄스트링
장비
머신
패턴
Assisted static stretch
준비 자세
- 01Lie on your back with both legs extended on a mat.
- 02Have a partner raise one straight leg and support it at the ankle and heel.
- 03Keep the other leg flat and the hips square on the floor.
수행
- 01The partner slowly presses the ball of the foot toward your shin.
- 02Keep the knee straight so the stretch loads the gastrocnemius.
- 03Hold at a strong but comfortable stretch while breathing slowly.
- 04Signal the partner to ease off, then repeat or switch legs.
체크포인트
- -The knee of the stretched leg stays fully extended.
- -Hips stay flat on the floor rather than twisting.
- -Stretch intensity is guided by your feedback, not the partner's guess.
흔한 실수
- -Letting the knee bend, which shifts the stretch off the gastrocnemius.
- -The partner pushing too fast or too far.
- -Lifting the hips off the floor to escape the stretch.
- -Holding the breath and tensing against the pressure.
프로그래밍 노트
- -Hold 20 to 40 seconds per leg for 2 to 3 rounds after lower body sessions.
- -Add a gentle 5-second push into the partner's hands, then relax deeper for a contract-relax effect.