Standing Gastrocnemius Calf Stretch

طريقة الأداء

1. 01Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.
2. 02Support your weight on your left leg and place your left hand on your left thigh.
3. 03Pull your right toes toward your knee until you feel a stretch in your calf.

نقاط الأداء الصحيح

• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.