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S M I T H M A C H I N E C A L F R A I S E S
Muscles worked: Calves
Instructions:
Place a aerobic platform or wooded platform on the floor in between the smithmachine. Align it up
parallel with the exercise bar attached to the machine. Next, place your shoulders under the bar and grasp
the bar with your hands.Place your feet on the platform with your toes and balls of your feet at the
edge of it. As you lift the bar by pushing up with your legs, twist the bar back to release the
hooks. Stand erect with your knees just slightly bent and your back straight. Next,
moving only your feet and ankles, lower your heels towards the floor until you reach a comfortable
stretch. Raise the weight back up as high as you can go onto your toes. Pause for one second and
hold, contracting your calves. Repeat for the number of reps assigned.
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Dont's:
Don't jerk the weight up. Use a slow controlled movement. Don't bounce the weight as you lower
your heels. Use control, this will prevent injuries. Don't start the exercise till you be sure the hooks
are turned back far enough so they don't fetch up.
Alternate exercises: Standing calf machine raises, Dumbbell calf raises,
leg press calf presses, donkey calf raises, seated calf raises |
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