Seated Calf Raise
Toes on the platform, heels hanging free: you lower and lift the heels seated at the machine. The pad sits on the lower thighs, hands resting on top.
- Dificuldade
- Iniciante
- Tipo
- Força
- Mecânica
- Isolamento
- Força
- Empurrar
- Músculos
- 1
Sequência
01 · seating
Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
02 · pad setup
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
03 · start
Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
04 · lower
Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
05 · raise
Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
06 · repeat
Repeat for the recommended amount of repetitions.
O que trabalha
3D
Abrir o atlas 3D completo →
