Sitting Calf Raise Machine
4 SETS - 12 REPETITIONS
1. Set Up:
Adjust the calf raise machine to your body size and comfort.
Position yourself on the machine’s seat with your knees bent and your feet resting on the foot pad.
2. Foot Placement:
Place the balls of your feet on the foot pad, with your heels extending off the edge.
3. Adjust the Weight:
Select an appropriate weight for your fitness level by adjusting the machine’s weight stack.
4. Raising Your Heels:
Exhale as you push through the balls of your feet to raise your heels as high as possible.
Focus on contracting your calf muscles at the top of the movement.
5. Pause:
Hold the contracted position for a brief moment to maximize muscle engagement.
6. Lowering:
Inhale as you slowly lower your heels back down, feeling a stretch in your calves.
7. Range of Motion:
Lower your heels until you feel a comfortable stretch, but avoid overstretching.
8.Finish:
Once you’ve completed your set, release the foot pad and carefully stand up from the machine.
Tips for Proper Sitting Calf Raise Machine Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Foot Placement: Ensure the balls of your feet are securely on the foot pad.
Core Engagement: Keep your core muscles engaged for stability throughout the movement.
Breathing: Coordinate your breath with the calf raising motion for better control.
Warm-Up: Perform a light warm-up before starting your calf raise machine sets to prepare your muscles.
Footwear: Wear proper footwear for stability and to avoid slipping.