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Other articles in this series looked at a number of exercises, mainly from the
perspective of developing a comprehensive muscle building program. Sometimes we
take things for granted, especially when it comes to performing the basic
exercises that constitute the core of most bodybuiders' training regimes.
It is useful, therefore, to describe in detail the processes involved in
actually doing these exercises. This will help beginners to start out using the
correct techniques before moving on to potentially more dangerous heavy
weights. If it also helps more experienced lifters to redress some of the
little faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the seated calf raise.
MUSCLES TARGETED: soleus
STARTING POSITION
Sit erect on the seat facing the machine.
Position the thighs under the pads and place the balls of the feet on the near
edge of the step.
Position the feet and legs parallel to each other with the toes pointing
straight ahead.
Allow the heels to hang off below the step.
This is the starting point for each repetition.
UPWARD MOVEMENT
Keep the torso erect and the legs / feet parallel, push up on toes as high as
possible.
Push up off the step.
DOWNWARD MOVEMENT
Allow the heels to slowly lower back to the starting position.
Repeat or finish set.
Richard
Mitchell is the creator of the bodybuildingadvisor.com website that
provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Exercises to learn more about the issues covered in this
article.
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