라이브러리로시작 
끝 
운동 라이브러리
Sled 45в° Calf Press
A calf press performed on the 45-degree sled with the balls of the feet on the platform edge, loading the gastrocnemius heavily with the knees straight.
하체머신Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근햄스트링
장비
머신
패턴
Ankle plantar flexion
준비 자세
- 01Sit in the 45-degree sled and press the platform to a near-straight knee.
- 02Slide the feet down so only the balls of the feet are on the platform edge.
- 03Keep feet hip width with toes pointing up the platform.
- 04Keep the safeties within reach in case a foot slips.
수행
- 01Let the heels drop toward you for a full calf stretch.
- 02Pause briefly in the stretched position.
- 03Press through the balls of the feet until the ankles are fully extended.
- 04Hold the top contraction for a second before lowering.
체크포인트
- -Knees stay extended but not hyperextended.
- -The heels travel through a full stretch on every rep.
- -The movement comes from the ankles only, not knee bounce.
- -The balls of the feet stay firmly on the platform edge.
흔한 실수
- -Bouncing out of the stretch with short, springy reps.
- -Bending the knees to leg-press the weight up.
- -Letting the feet creep too far off the platform edge.
- -Skipping the pause at both ends of the range.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps with a 1 to 2 second pause in the stretch.
- -Calves handle frequency well; 2 to 3 sessions per week is productive.
- -Straight-knee pressing biases the gastrocnemius; use seated calf raises for soleus.