Dumbbell Seated One-Leg Calf Raise

Elevación de Gemelos Sentado a Una Pierna

beginnerdumbbellCalfisolation
Dumbbell Seated One-Leg Calf Raise
3
Sets
8-12
Reps
4-1-1
Tempo

Muscles Worked

calves

Instructions

  1. Place a block on the floor about 12 inches from a flat bench.
  2. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
  3. Now place the ball of your left foot on the block. This will be your starting position.
  4. Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
  5. Slowly return to the starting position, stretching as far down as possible.
  6. Repeat for your prescribed number of repetitions and then repeat with the right leg.

Instrucciones(ES)

  1. Coloca un bloque en el suelo a unos 30 cm de un banco plano.
  2. Siéntate en el banco y coloca una mancuerna sobre el muslo izquierdo, unos 8 cm sobre la rodilla.
  3. Coloca la bola del pie izquierdo sobre el bloque. Esta será tu posición inicial.
  4. Eleva los dedos lo más alto posible exhalando, contrayendo la pantorrilla. Mantén un segundo.
  5. Baja lentamente, estirando lo más posible.
  6. Repite las repeticiones y luego cambia a la pierna derecha.

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