Seated Calf Raise

Betis

MesinIsolasiPemulaLower B · Betis

Soleus

Lutut tertekuk mematikan gastrocnemius, jadi soleus yang kerja. Tanpa ini separuh massa betis tidak pernah kena.

4×12–20

set × rep

0

RIR

60d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Belakang

Lutut tertekuk mematikan gastrocnemius. Tanpa versi duduk, separuh massa betis tidak pernah kena.

Cara melakukan

1

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.

2

Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.

3

Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.

4

Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.

5

Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.

6

Repeat for the recommended amount of repetitions.

Progres

0 sesi

Belum ada data

Catat gerakan ini di sesi latihan, grafiknya muncul di sini.