Standing - Machine calf Raise


                 >> stand on a calf- raise machine with your shoulders under the pads

.                >> Place the balls of your feet on the foot platform so that your heels are  free to move through a full range of motion, keep your toes pointed  straight or slightly out to the sides.

                >> Straighten your legs completely and extend your body so that your  feet, hips and shoulders are in alignment.

                >> Lower your heels at a moderate speed until you feel a strong stretch  in your Achilles tendons and calf muscles.As you reach the bottom position, inhale slightly more than ususal and hold your breath as you push off vigorously to raise as high as possible.

                >> Hold the very top position for up to two seconds.

                >> Relax slightly, lower your heels under control and exhale.

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