라이브러리로시작 
끝 
운동 라이브러리
Seated Calf Press
A seated machine press performed on the balls of the feet to train the calves through plantarflexion with the back supported.
하체머신Plantarflexion
주동근
비복근가자미근
협응근
후경골근대퇴사두
장비
머신
패턴
Plantarflexion
준비 자세
- 01Sit in the machine with the back flat against the pad.
- 02Place the balls of both feet on the lower edge of the platform, heels hanging off.
- 03Press the platform out until the legs are nearly straight without locking the knees.
- 04Grip the handles to keep the hips planted.
수행
- 01Let the platform drift toward you as the ankles dorsiflex into a full calf stretch.
- 02Press the platform away by pushing through the balls of the feet.
- 03Reach a full point of the toes at the top and pause briefly.
- 04Repeat with the knees held still so only the ankles move.
체크포인트
- -Knees stay nearly straight and motionless for the entire set.
- -Each rep hits a full stretch and a full contraction.
- -The platform never rests or bounces between reps.
흔한 실수
- -Bending and straightening the knees, turning it into a leg press.
- -Using tiny bouncy reps with no stretch.
- -Placing the whole foot on the platform so the heels cannot drop.
- -Letting the feet slip down the platform under load.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps with a 1 second pause at the stretch.
- -The straight knee biases the gastrocnemius; pair with seated bent-knee raises for the soleus.
- -Convenient to superset after leg presses using the same machine.