小腿No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: calves · Secondary: hamstrings, glutes
中文步骤
- 将脚趾站立在升高的表面上，例如台阶或木块。
- 将双手放在稳定的支撑物上，例如墙壁或栏杆，以保持平衡。
- 尽可能高地抬高脚后跟，将身体重量转移到脚掌上。
- 在顶部停顿片刻，然后慢慢降低脚后跟回到起始位置。
- 重复所需的重复次数。
English Steps
- Stand with your toes on an elevated surface, such as a step or block.
- Place your hands on a stable support, such as a wall or railing, for balance.
- Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
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