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Standing Calf Raises

 

Calf raises are a popular strength training exercise. A barbell, or ankle weights provide additional resistance for muscle strengthening purposes.

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  1. Adjust the padded lever of the calf raise machine to fit your height.

  2. Place your shoulders under the pads.

  3. The balls of your feet should be secured on top of the calf block with the heels extending off it.

  4. Push the lever up by extending your hips and knees until your torso is standing erect.

  5. The knees should be kept with a slight bend; never locked.

  6. Toes should be facing forward, outwards or inwards.

  7. Raise your heels as you breathe out.

  8. Ensure that the knee is kept stationary at all times.

  9. There should be no bending at any time.

  10. Hold the contracted position by a second before you start to go back down.

  11. Go back slowly to the starting position as you breathe in.

  12. Repeat for the recommended amount of repetitions.

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