라이브러리로시작 
끝 
운동 라이브러리
Standing Calf Raise Machine
The heavy standard for calf training: a standing machine raise with straight knees that loads the gastrocnemius through a full stretch and contraction.
하체머신Plantarflexion
주동근
비복근
협응근
가자미근후경골근코어
장비
머신
패턴
Plantarflexion
준비 자세
- 01Step under the shoulder pads and place the balls of the feet on the platform edge.
- 02Stand tall with knees straight but not hyperextended.
- 03Lift the load out of the catch and stabilize before the first rep.
- 04Let the heels drop into a full stretch to set the start position.
수행
- 01Drive up onto the balls of the feet as high as possible.
- 02Squeeze the calves at the top for a one count.
- 03Lower slowly until the heels sit well below the platform edge.
- 04Pause briefly in the stretch, then repeat.
체크포인트
- -Knees stay straight so the gastrocnemius does the work.
- -The heel travels through the fullest range available on every rep.
- -The torso stays tall under the pads with no hip hinge.
흔한 실수
- -Bouncing out of the stretch using the Achilles rebound.
- -Bending the knees to leg-press the weight up.
- -Short top-half pulses that skip the stretch entirely.
- -Ego loading that shrinks range of motion.
프로그래밍 노트
- -Use 3 to 5 sets of 8 to 15 reps with a 1 to 2 second bottom pause.
- -Train calves 2 to 3 times weekly; they recover fast and need frequency.
- -Combine with seated bent-knee raises to cover the soleus.