라이브러리로시작 
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운동 라이브러리
Standing Dumbbell Calf Raise
A straight-knee standing calf raise holding dumbbells, the simplest way to load the gastrocnemius without a machine.
하체덤벨Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근발 내재근
장비
덤벨
패턴
Ankle plantar flexion
준비 자세
- 01Hold a dumbbell in each hand at your sides, or one dumbbell with a hand free for support.
- 02Place the balls of both feet on a step or plate with heels hanging off.
- 03Stand tall with knees straight but not locked hard.
- 04Position near a wall or rail if you need light balance support.
수행
- 01Lower both heels below the step into a full stretch.
- 02Rise onto the balls of the feet as high as possible.
- 03Pause at the top with calves fully contracted.
- 04Lower under control over 2 to 3 seconds and repeat.
체크포인트
- -Knees stay straight so the gastrocnemius carries the load.
- -Heels reach a deep stretch and a full rise every rep.
- -The body rises straight up, not rocking forward.
- -Ankles stay stacked without rolling to the outside.
흔한 실수
- -Bouncing out of the stretch with short reps.
- -Bending the knees to press with the legs.
- -Doing reps from the flat floor and losing the stretch.
- -Letting the weights swing and disturb balance.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a top pause.
- -When grip fails before the calves, switch to the single-leg version or a machine to keep loading.
- -Pair with a seated bent-knee raise to train the soleus as well.