라이브러리로시작 
끝 
운동 라이브러리
Sled Calf Press on Leg Press
A calf press done on the leg press sled by moving the balls of the feet to the platform's lower edge, allowing heavier calf loading than most standing raises.
하체머신Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근햄스트링
장비
머신
패턴
Ankle plantar flexion
준비 자세
- 01Sit in the leg press and press the sled out to nearly straight knees.
- 02Walk the feet down so only the balls of the feet contact the platform edge.
- 03Set the feet hip width apart with toes pointing up the platform.
- 04Keep the hands on the safety handles throughout.
수행
- 01Lower the heels toward you until the calves reach a deep stretch.
- 02Pause in the stretch without bouncing.
- 03Press through the balls of the feet to full ankle extension.
- 04Squeeze at the top, then lower with control.
체크포인트
- -Knees stay extended and quiet; all motion is at the ankle.
- -Every rep hits a full stretch and a full contraction.
- -The balls of the feet stay planted on the edge.
- -Tempo stays smooth with no rebound out of the bottom.
흔한 실수
- -Bouncing the stretch reflex instead of controlling the bottom.
- -Bending and extending the knees to sneak in leg drive.
- -Loading so heavy that the range shrinks to a pulse.
- -Feet sliding down the platform mid-set.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps, pausing 1 to 2 seconds in the stretch.
- -Train it 2 to 3 times per week; calves recover quickly.
- -Rotate with seated calf raises so both gastrocnemius and soleus get direct work.