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Dumbbell Single-Leg Unilateral Calf Raise on Step
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Dumbbell Single-Leg Unilateral Calf Raise on Step
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i Instructions
- 1. Starting position: Lie flat on your back on a mat with knees bent and feet flat on the floor. Lightly anchor your lumbar spine and ribcage against the surface to provide tactile feedback and maintain axial alignment. Keep the moving arm extended beside your torso with the palm facing inward.
- 2. Movement execution: Execute a gentle, oscillatory fascial gliding motion of the shoulder complex (supine on floor). Focus on tissue hydration and releasing restriction through the pectoral and deltoid myofascial lines.
- 3. Breathing and safety: Breathe rhythmically. Keep movement isolated purely to the glenohumeral joint – avoid shrugging your shoulder toward your ear or arching your lower back.
Physiological Impact
3%
Heart Rate Impact
4%
Muscle Load
3%
Fatigue Level
3%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
315 kcal
0 kcal
300 kcal
600 kcal
