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Trabalho de pés: abaixar e levantar

Lie supine, balls of feet on bar, heels lifted.
Press bar away, fully extending legs with control.
Lower heels under bar, then lift heels as high as possible.
Bend knees to return, maintaining steady tension and ankle control.
Trabalho de pés: abaixar e levantarエクササイズガイド - Panturrilhasワークアウト | MuscleWiki