坐姿哑铃单腿提踵

坐姿哑铃单腿提踵动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

坐姿哑铃单腿提踵动作介绍

  • 小腿
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 没有
坐姿哑铃单腿提踵起始动作图解 点击放大坐姿哑铃单腿提踵图解
坐姿哑铃单腿提踵动作图解 点击放大坐姿哑铃单腿提踵图解
坐姿哑铃单腿提踵目标肌肉群图 目标肌肉群

坐姿哑铃单腿提踵动作要领 —》我雷锋 我翻译

    The one leg seated dumbbell calf raise is another good exercise for those who don't have access to a seated calf raise machine or want to even out strength in their calves.

    Set up by placing a step or block at the end of a flat bench.

    Next, grasp a dumbbell and sit on the end of the bench.

    Put the ball of your left foot on the edge of the step/block and rest the end of the dumbbell on your thigh close to your knee.

    Let your heel drop as far as possible without hitting the floor. This is the starting position.

    Slowly raise your heel off the floor as far as possible.

    Squeeze the calf and pause.Then slowly lower back to the starting position.

    Repeat for desired reps, and then do the same for the right leg.

Exercise Tips:

    Always work your weakest leg first.In most cases this is the left.

    Don't let the heel touch the floor at any point throughout the set.

    Pause and squeeze the calf muscle at the top of the movement for a count of 1-2 for added intensity.


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