Spieren

Uitvoering

1. 1Place a block on the floor about 12 inches from a flat bench.
2. 2Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
3. 3Now place the ball of your left foot on the block. This will be your starting position.
4. 4Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
5. 5Slowly return to the starting position, stretching as far down as possible.
6. 6Repeat for your prescribed number of repetitions and then repeat with the right leg.