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THE
FOLLOWING PHOTOS REPRESENT USE OF A SITTING CALF MACHINE AND
STANDING ON A LEDGE. There are other machines out there
including a Standing Calf Raise machine. The basic
"do's" and "don't" remain the same.
SITTING
CALF MACHINE
1) Find a light weight that is comfortable. The sitting calf
machine will have a roller which tightens down over your knees,
similar to the Lat Pulldown. Place the balls of your feet
correctly on the foot pad. Then lower the roller over your
knees. Find a position that is snug but comfortable.
2) Lift up with your toes and release the safety lever on the weight machine. Then perform the exercise. Lower your heels on a
4 count and raise up on your toes on a two count. DO
NOT LOWER YOUR HEELS TOO MUCH and DO
NOT BOUNCE. These could cause undue stress on and or damage to
the Achilles tendon. Keep it smooth. The
key is the "lift" not the "lower."
STANDING
CALF RAISE ON LEDGE
1) This calf raise is performed on a ledge or step. Place
the balls of your feet correctly on the ledge.
2) You will work one foot at a time. Place the other foot
around the back of the foot you are working. Lower your heel on
a four count and raise up on your toes on a two count. When you finish with one leg, switch to the other.
DO NOT LOWER YOUR HEELS TOO MUCH and DO
NOT BOUNCE. These could cause undue stress on and or damage to
the Achilles tendon. Keep it smooth. The
key is the "lift" not the "lower."
3) Once you gain some strength, you can add weight. This
is done by simply grabbing a weight or dumbbell and holding in
hte hand of the same leg you are working.
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