Soleu 运动 - 完整训练指南

Machine Seated Calf Raises
Get comfortable on the machine, then place your lower thighs beneath the padded lever. Place your toes and the balls of your feet onto the foot supports.
Prevent the weight from slipping forward by gripping the handles, and release the safety bar. Lower the weight until your calves are extended.
Push your heels up to lift the padded lever and hold the contracted position, then slowly lower back down to the starting position. Repeat.
Kettlebell Seated Calf Raise
Sitting comfortably on a chair with your core stomach muscles engaged, place your feet on the floor.
Place the kettlebell on your legs, just above the knees and raise your heels upwards off the floor.
Pause when your heels are fully extended and then slowly return to the starting position and repeat.
Dumbbell Seated Calf Raise
Start by sitting on a bench with your feet shoulder-width apart and a dumbbell in each hand placed on each leg.
From this starting position, raise your heels as high as you can by pushing up through your toes.
Slowly lower your heels back down to the starting position, and repeat for the desired number of repetitions.
Barbell Seated Calf Raise
Start by sitting on a bench with a barbell resting on your knees. Your feet should be flat on the ground, about hip-width apart.
Place your hands on the barbell for support, and lift your heels off the ground.
Hold this position for a moment, then slowly lower your heels back to the ground.