라이브러리로시작 
끝 
운동 라이브러리
Smith Reverse Calf Raises
A Smith machine movement that lifts the toes with heels planted, targeting the tibialis anterior on the front of the shin.
하체머신Ankle dorsiflexion
주동근
전경골근
협응근
장지신근
장비
머신
패턴
Ankle dorsiflexion
준비 자세
- 01Set the Smith bar at shoulder height and load it.
- 02Duck under and rack the bar across the upper traps.
- 03Place the heels on a low block, toes hanging free.
- 04Unrack the bar and stand tall.
수행
- 01Lift the toes and forefeet as high as possible.
- 02Pause briefly at the top of the raise.
- 03Lower the toes under control toward the floor.
- 04Let the forefeet drop into a slight stretch.
체크포인트
- -Heels stay planted on the block the entire set.
- -Knees stay nearly straight but not locked.
- -Only the ankles move; the hips stay still.
- -The toes travel through a full up-and-down range.
흔한 실수
- -Bending the knees to fake the toe lift.
- -Bouncing the toes instead of pausing at the top.
- -Standing flat on the floor and cutting the stretch.
- -Loading too heavy for the small working muscle.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps.
- -Train it light; the tibialis responds to high reps and holds.
- -Pairs well after standing calf raises to balance the lower leg.