라이브러리로시작 
끝 
운동 라이브러리
Rotary Calf
A machine calf raise using a rotary lever arm that trains the calves through plantarflexion with a smooth, consistent resistance curve.
하체머신Plantarflexion
주동근
비복근가자미근
협응근
후경골근비골근
장비
머신
패턴
Plantarflexion
준비 자세
- 01Adjust the machine so the balls of the feet sit on the platform with heels free to drop.
- 02Position the pads or lever arm per the machine design and set legs nearly straight.
- 03Grip the handles and set a tall, braced posture.
- 04Lower the heels into a full stretch before the first rep.
수행
- 01Press through the balls of the feet to raise the heels as high as possible.
- 02Pause for a one count at the top contraction.
- 03Lower the heels slowly until you feel a deep calf stretch.
- 04Hold the bottom stretch briefly before the next rep.
체크포인트
- -Every rep travels from a full heel-drop stretch to full rise.
- -The knees stay in the same slightly-unlocked position throughout.
- -The tempo stays smooth with no bouncing out of the bottom.
흔한 실수
- -Bouncing off the stretched position with short, springy reps.
- -Bending the knees to press the weight with the quads.
- -Skipping the top pause and losing the peak contraction.
- -Loading beyond what allows a full range.
프로그래밍 노트
- -Use 3 to 5 sets of 10 to 20 reps; calves respond to volume and full range.
- -Pause 1 to 2 seconds in the stretched bottom to remove the tendon rebound.
- -Train 2 to 3 times per week for stubborn calf growth.