Dumbbells Gastrocnemiuエクササイズ

Dumbbell Calf Raise
Stand tall with your feet on the ground. You can put the the balls of your feet on top of a plate to extend the range of motion.
Imagine you have a string attached to your heels and pull your heels up toward the ceiling.
Dumbbell Single Leg Calf Raise
Standing straight with a dumbbell in one hand, lift the same foot as the side without the dumbbell off the floor. Hold onto something for balance.
Raise your heel upwards while keeping your knees stationary.
Pause when your heels are fully extended and then slowly return to the starting position and repeat.

Dumbbell Calf Raise