Calf Raise On A Dumbbell

Muscles Worked

Instructions

1. Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
2. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
3. Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
4. Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
5. Repeat for the recommended amount of repetitions.

Instrucciones(ES)

1. Sujétate de un objeto estable y ponte de pie sobre el mango de una mancuerna, preferiblemente con discos redondos para mayor inestabilidad y efectividad.
2. Rueda el pie ligeramente hacia adelante para lograr un buen estiramiento de la pantorrilla. Esta será tu posición inicial.
3. Eleva la pantorrilla rodando el pie sobre el mango para una extensión completa. Exhala y contrae fuerte arriba un segundo. Al subir, rueda la mancuerna ligeramente hacia atrás.
4. Inhala mientras ruedas la mancuerna hacia adelante al bajar para un mejor estiramiento.
5. Repite la cantidad de repeticiones recomendadas.

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