라이브러리로시작 
끝 
운동 라이브러리
Donkey Calf Raise Machine
A calf raise performed bent over in a donkey machine with the load on the hips, which stretches the gastrocnemius at both joints for a stronger stimulus than standing raises.
하체머신Ankle plantar flexion
주동근
비복근
협응근
가자미근햄스트링후경골근
장비
머신
패턴
Ankle plantar flexion
준비 자세
- 01Step onto the platform with the balls of your feet on the edge, heels free.
- 02Bend forward at the hips and rest your forearms on the support pad.
- 03Position the back pad snugly over your hips and lower back.
- 04Keep knees straight and torso roughly parallel to the floor.
수행
- 01Lower the heels slowly until you reach a deep stretch.
- 02Pause briefly at the bottom.
- 03Drive up through the balls of the feet to full plantar flexion.
- 04Squeeze hard at the top, then repeat.
체크포인트
- -Hips stay flexed and knees stay straight so the gastrocnemius is fully lengthened.
- -The heels travel through a complete range every rep.
- -The pad load stays on the hips, not sliding onto the lower back.
- -No bouncing at the bottom of the stretch.
흔한 실수
- -Bending the knees and shifting work to the soleus.
- -Cutting the stretch short at the bottom.
- -Bouncing reps with momentum.
- -Standing too upright and losing the bent-over advantage.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 full-range reps with a pause in the stretch.
- -The stretched position drives growth; slow 2 to 3 second eccentrics are worth more than extra load.