라이브러리로시작 
끝 
운동 라이브러리
Exercise Ball on the Wall Calf Raise (Tennis Ball Between Ankles)
A wall-supported stability ball calf raise with a tennis ball squeezed between the ankles to force strict foot alignment and inner-calf engagement.
하체짐볼Calf raise
주동근
비복근
협응근
가자미근내전근코어
장비
짐볼
패턴
Calf raise
준비 자세
- 01Pin a stability ball between your chest and a wall with a slight forward lean.
- 02Place a tennis ball between the inner ankles and squeeze gently to hold it.
- 03Set feet close together, pointing straight ahead.
- 04Hold dumbbells at your sides if extra load is needed.
수행
- 01Squeeze the tennis ball and rise onto the balls of both feet.
- 02Keep the ankles tracking straight up, not rolling out.
- 03Pause at full height, then lower the heels slowly.
- 04Do not let the tennis ball drop at any point in the set.
체크포인트
- -The tennis ball stays compressed between the ankles every rep.
- -Heels rise straight without drifting apart or together.
- -Body line into the stability ball stays constant.
- -Full ankle extension is reached before lowering.
흔한 실수
- -Dropping the tennis ball because the squeeze relaxes mid set.
- -Rolling onto the outside edges of the feet.
- -Rushing reps and losing the top pause.
- -Bending the knees to sneak out extra height.
프로그래밍 노트
- -Use 3 sets of 12 to 15 strict reps; the ball squeeze lowers the loads you can handle.
- -Useful corrective for lifters whose heels flare outward on normal calf raises.
- -Alternate blocks of this drill with heavier free calf raises for load progression.