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운동 라이브러리
Exercise Ball on the Wall Calf Raise (Tennis Ball Between Knees)
A wall-supported stability ball calf raise with a tennis ball squeezed between the knees to keep the legs aligned and add adductor co-contraction.
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 lean.
- 02Place a tennis ball between the knees and squeeze lightly to hold it.
- 03Stand with feet hip width or closer, toes forward.
- 04Hold dumbbells at your sides for added resistance if desired.
수행
- 01Maintain the knee squeeze and rise onto the balls of both feet.
- 02Reach full ankle extension with the knees straight but not locked hard.
- 03Pause at the top, then lower the heels under control.
- 04Keep the tennis ball in place for the entire set.
체크포인트
- -The tennis ball never slips from between the knees.
- -Knees point straight ahead without caving or bowing.
- -The lean into the stability ball stays consistent.
- -Heels lower fully to the floor between reps.
흔한 실수
- -Squeezing so hard the knees hyperextend or shake.
- -Letting the knees drift apart and dropping the ball.
- -Shortening the range at the top or bottom.
- -Pushing the hips back and breaking the straight body line.
프로그래밍 노트
- -Use 3 sets of 12 to 20 reps with a controlled tempo.
- -Good alignment drill for lifters whose knees wobble during calf work.
- -Progress with dumbbells once alignment stays clean for a full set.