라이브러리로시작 
끝 
운동 라이브러리
Calf Stretch with Rope
A seated calf stretch using a rope or strap around the forefoot to pull the ankle into dorsiflexion, ideal when standing stretches are hard to control or load precisely.
스트레칭기타Static stretch
주동근
비복근
협응근
가자미근아킬레스건햄스트링
장비
기타
패턴
Static stretch
준비 자세
- 01Sit on the floor with the target leg extended straight in front of you.
- 02Loop a rope or strap around the ball of that foot.
- 03Hold one end of the rope in each hand with elbows relaxed.
- 04Sit tall with the knee of the stretched leg fully extended.
수행
- 01Pull the rope steadily to draw the toes back toward your shin.
- 02Increase tension until you feel a strong stretch in the calf.
- 03Keep the knee straight and the leg relaxed while the rope does the work.
- 04Hold, release slowly, then switch legs.
체크포인트
- -The knee stays locked straight to keep the stretch on the gastrocnemius.
- -The pull comes through the ball of the foot, not the toes alone.
- -Torso stays upright rather than slumping back.
- -Tension builds gradually with no jerking on the rope.
흔한 실수
- -Bending the knee, which shifts the stretch off the gastrocnemius.
- -Looping the rope around the toes and straining them.
- -Rounding the back to reach instead of using a longer rope.
- -Pulling so hard the foot cramps or the ankle pinches.
프로그래밍 노트
- -Hold 20 to 45 seconds per side for 2 to 3 rounds.
- -Useful post-training or on rest days; the rope allows fine control of intensity.
- -Slightly bend the knee during a second round to bias the soleus.