Videos
Instructions
Proper Position
- Stand on the calf raise machine, with your feet securely positioned on the platform and your heels slightly hanging off the edge.
- Adjust the machine’s pads onto your shoulders so they make firm contact without excessive pressure.
- Keep your back straight and engage your core to stabilize your torso.
- Let your arms hang naturally at your sides.
Movement
- Lift your shoulders as high as possible by contracting your trapezius muscles.
- Hold the top position for 1 to 2 seconds to maximize the contraction.
- Slowly lower your shoulders back to the starting position with control.
- Repeat for the desired number of repetitions.
Breathing
- Inhale as you lower your shoulders.
- Exhale as you lift your shoulders.
Tips
- Avoid bending your arms or moving your elbows; the movement should come solely from the shoulders.
- Do not swing your body; keep the movement smooth and controlled.
- If the machine has adjustable weights, set them according to your strength level.
- Focus on maintaining an upright posture throughout the exercise to avoid straining your lower back.
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