라이브러리로시작 
끝 
운동 라이브러리
Seated Barbell Calf Raise
A seated calf raise with a barbell across the knees that biases the soleus for lower-leg thickness.
하체바벨Plantarflexion
주동근
가자미근
협응근
비복근
장비
바벨
패턴
Plantarflexion
준비 자세
- 01Sit on a bench with a block under the balls of your feet.
- 02Rest a padded barbell across the lower thighs.
- 03Hold the bar steady with both hands.
- 04Let the heels drop into a full stretch.
수행
- 01Press through the balls of the feet to raise the heels.
- 02Lift as high as possible onto the toes.
- 03Pause at the top for one second.
- 04Lower slowly back into the deep stretch.
체크포인트
- -Knees stay bent about 90 degrees to bias the soleus.
- -Heels travel through the fullest possible range.
- -The bar stays settled on the thighs, not rolling.
- -Each rep pauses at both the top and bottom.
흔한 실수
- -Bouncing out of the bottom stretch.
- -Using a partial range with heavy weight.
- -Rocking the bar forward onto the knees.
- -Rushing reps without a top squeeze.
프로그래밍 노트
- -Use 3 to 5 sets of 10 to 20 reps.
- -The bent knee shifts work from the gastrocnemius to the soleus.
- -Progress by adding a 2 second pause in the stretch.