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脚步：下放与抬起

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.
脚步：下放与抬起 运动指南 - 小腿 锻炼 | MuscleWiki