라이브러리로시작 
끝 
운동 라이브러리
Lying Sled Calf Press
A calf press performed lying on a horizontal sled machine, isolating the calves with straight knees and heavy, stable loading.
하체머신Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근
장비
머신
패턴
Ankle plantar flexion
준비 자세
- 01Lie back on the sled with shoulders and hips settled into the pads.
- 02Place the balls of both feet on the lower edge of the platform, heels hanging off.
- 03Extend the legs until the knees are straight but not hyperextended.
- 04Grip the handles to keep the body from sliding during reps.
수행
- 01Let the heels drop back toward you for a full calf stretch.
- 02Pause briefly in the stretched position without bouncing.
- 03Press through the balls of the feet until the ankles are fully pointed.
- 04Hold the top contraction for a beat before lowering again.
체크포인트
- -Knees stay straight so the gastrocnemius does the work.
- -Heels travel through a full range on every rep.
- -Movement comes only from the ankles, not the hips.
- -Tempo stays controlled with no bouncing out of the stretch.
흔한 실수
- -Bending the knees and turning it into a leg press.
- -Using only the middle third of the range of motion.
- -Bouncing off the stretched position with momentum.
- -Letting the feet slide up the platform mid-set.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a 1 to 2 second pause at both ends.
- -Calves tolerate frequency well; train this 2 to 3 times per week.
- -Progress load slowly and keep the stretch honest before adding plates.