Άρσεις γαστροκνημιαίων με ένα πόδι (γάμπες)

Instructions

Preparation

Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance. Lift other leg to rear by bending knee.

Execution

Raise heel by extending ankle as high as possible. Lower heel by bending ankle until calf is stretched. Repeat. Continue with opposite leg.

Comments

Exercise step that will not overturn can be used as calf block. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knee is bent slightly during stretch. Use lighter load if you need to assist with hands used for support or use both feet.