라이브러리로시작 
끝 
운동 라이브러리
Donkey Calf Raise
A bent-over calf raise on a machine that loads the gastrocnemius through a deep stretch with straight knees.
하체머신Plantarflexion
주동근
비복근
협응근
가자미근
장비
머신
패턴
Plantarflexion
준비 자세
- 01Place the balls of the feet on the platform, heels free.
- 02Bend forward at the hips under the machine pad.
- 03Rest the pad across the lower back and hips.
- 04Grip the handles and keep the knees nearly straight.
수행
- 01Lower the heels below the platform into a full stretch.
- 02Drive up onto the balls of the feet.
- 03Squeeze the calves at the top for a beat.
- 04Lower slowly back into the stretch and repeat.
체크포인트
- -The hips stay bent to keep the gastrocnemius on stretch.
- -The knees stay nearly straight throughout.
- -The heels drop fully below the platform each rep.
- -The rise finishes on the balls of the feet, ankles tall.
흔한 실수
- -Bouncing out of the bottom instead of controlling the stretch.
- -Bending the knees and shifting load to the soleus.
- -Cutting range short at the top or bottom.
- -Rounding the back instead of hinging at the hips.
프로그래밍 노트
- -Use 3 to 5 sets of 8 to 15 reps.
- -Pause 1 to 2 seconds in the bottom stretch.
- -Progress by adding a rep at each session before adding load.