Smith Machine Calf Raise
Place a block or plate under the bar, stand on it with the balls of your feet and rest the bar across the back of your shoulders. Drive the heels as high as possible while the knees stay extended.
- Dificuldade
- Iniciante
- Tipo
- Força
- Mecânica
- Isolamento
- Força
- Empurrar
- Músculos
- 1
Sequência
01 · setup
Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
02 · unrack
Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
03 · raise
Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
04 · lower
Return slowly to the starting position as you breathe in while lowering your heels.
05 · repeat
Repeat for the recommended amount of repetitions.
O que trabalha
3D
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