라이브러리로시작 
끝 
운동 라이브러리
Seated Calf Raise Machine
A seated machine raise with bent knees that targets the soleus, the deep calf muscle that straight-leg raises undertrain.
하체머신Plantarflexion
주동근
가자미근
협응근
비복근후경골근
장비
머신
패턴
Plantarflexion
준비 자세
- 01Sit with the balls of the feet on the foot bar and heels hanging free.
- 02Adjust the knee pad so it sits snugly on the lower thighs.
- 03Release the safety catch and let the heels drop into a full stretch.
- 04Sit tall with hands resting on the pad or handles.
수행
- 01Press through the balls of the feet to lift the pad as high as possible.
- 02Squeeze the calves at the top for a one count.
- 03Lower the heels slowly below the foot bar into a deep stretch.
- 04Pause briefly at the bottom before the next rep.
체크포인트
- -Knees stay bent near 90 degrees so the soleus does the work.
- -Heels travel through the fullest range available.
- -No bouncing out of the stretched position.
흔한 실수
- -Rocking the torso to heave the pad up.
- -Short partial reps that never reach the stretch.
- -Setting the pad too high and lifting the whole body off the seat.
- -Rushing the eccentric.
프로그래밍 노트
- -Use 3 to 5 sets of 12 to 25 reps; the soleus is slow-twitch dominant and likes higher reps.
- -Pause 1 to 2 seconds at the bottom stretch to remove tendon rebound.
- -Combine with a straight-leg standing raise in the same week to cover both calf muscles.