Standing Calf Raise (Machine)

主要肌肉: 小腿
器械: 器械

概述

A machine calf raise performed standing with straight knees. It targets the calves, especially the gastrocnemius.

动作要领

Stand under the shoulder pads with the balls of your feet on the edge of the platform.
Straighten your knees and stand tall to lift the weight.
Lower your heels slowly below the platform until you feel a deep stretch.
Push through the balls of your feet to rise as high as you can.
Pause at the top, then lower again under control.

要点提示

Pause for a second at the bottom to take out the bounce.
Keep your knees straight but not forcefully locked.

常见错误

Bouncing quickly through short reps.
Bending your knees to help push the weight.
Rolling onto the outer edges of your feet.

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