라이브러리로시작 
끝 
운동 라이브러리
Single-Leg Dumbbell Calf Raise
A standing one-leg calf raise holding a dumbbell, the standard progression for loading the gastrocnemius one side at a time with a full stretch.
하체덤벨Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근발 내재근
장비
덤벨
패턴
Ankle plantar flexion
준비 자세
- 01Hold a dumbbell in the hand on the working-leg side.
- 02Place the ball of the working foot on a step or block near a rail or wall.
- 03Hold the support lightly with the free hand for balance only.
- 04Hook the free foot behind the working ankle or bend it out of the way.
수행
- 01Lower the heel below the step into a deep calf stretch.
- 02Press through the ball of the foot to rise as high as possible.
- 03Squeeze at the top for a second.
- 04Lower under control over 2 to 3 seconds and repeat, then switch legs.
체크포인트
- -The knee stays straight so the gastrocnemius does the work.
- -The support hand balances but never pulls.
- -Full range on every rep, stretch to full rise.
- -The ankle stays stacked without rolling outward.
흔한 실수
- -Bending the knee and turning it into partial leg drive.
- -Bouncing out of the stretched position.
- -Pulling up with the support hand on hard reps.
- -Short, choppy reps at the top of the range.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps per leg.
- -Progress by dumbbell weight once 15 controlled reps are easy.
- -A pause at the bottom stretch increases stimulus more than extra load.