라이브러리로시작 
끝 
운동 라이브러리
Calf Press
A machine calf press with straight legs against a lever platform, isolating the gastrocnemius and soleus with stable, easy-to-progress loading.
하체머신Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근
장비
머신
패턴
Ankle plantar flexion
준비 자세
- 01Sit in the machine with your back against the pad and legs nearly straight.
- 02Place the balls of both feet on the lower edge of the platform, heels hanging free.
- 03Set feet hip width apart with toes pointing forward.
- 04Unrack or release the safety so the ankles carry the load.
수행
- 01Lower the heels toward you slowly until you feel a deep calf stretch.
- 02Pause briefly in the stretched position.
- 03Press through the balls of the feet to full plantar flexion.
- 04Squeeze at the top for a second before the next rep.
체크포인트
- -Knees stay extended but not forcefully locked.
- -The full range is used, from deep stretch to full point.
- -Movement comes only from the ankles, not knee bounce.
- -Tempo stays controlled in both directions.
흔한 실수
- -Bouncing out of the stretched position.
- -Using tiny partial reps at the top of the range.
- -Bending and snapping the knees to leg-press the weight.
- -Letting the feet slide up the platform mid-set.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a 1 to 2 second pause in the stretch.
- -Calves tolerate frequency well; 2 to 3 sessions per week drives growth faster than one heavy day.