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운동 라이브러리
Exercise Ball on the Wall Calf Raise
A standing calf raise performed while pressing a stability ball against a wall with your torso, adding postural support and constant lean tension while training the calves.
하체짐볼Calf raise
주동근
비복근
협응근
가자미근코어둔근
장비
짐볼
패턴
Calf raise
준비 자세
- 01Pin a stability ball between your chest and a wall, leaning slightly into it.
- 02Stand with feet hip width apart, about one foot length from the wall.
- 03Hold dumbbells at your sides for extra load if desired.
- 04Keep the body in one straight line from ankles to head.
수행
- 01Rise onto the balls of both feet as high as possible.
- 02Pause briefly at the top with ankles fully extended.
- 03Lower the heels to the floor under control.
- 04Maintain steady pressure into the ball throughout the set.
체크포인트
- -Ankles press to full height on every rep without rolling outward.
- -The ball stays pinned; the lean angle does not change.
- -Knees stay straight to keep the load on the gastrocnemius.
- -Reps are smooth, with no bouncing off the floor.
흔한 실수
- -Cutting the top of the rep short.
- -Bending the knees and turning it into a partial squat.
- -Bouncing the heels for momentum.
- -Standing too far from the wall and sliding the ball.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps with a 1 to 2 second pause at the top.
- -Add dumbbells once 20 controlled bodyweight reps feel easy.
- -Elevate the toes on a small plate to add a stretch at the bottom.