Double Leg Seated Smith Machine Calf Raise

Описание: Position the weight: Add the desired weight plates to the Smith machine bar.
Adjust the pads: Sit on the machine and position the pads on top of your thighs, just above the knees.
Position your feet: Place the balls of your feet on the edge of the platform so your heels are hanging off. Your toes should be pointing forward.
Unlock and start: Use your calves to lift the weight slightly to unrack the bar by pulling the lever to your side. Ensure your knees are bent at approximately a 90-degree angle and keep your back straight and core engaged.
Lower your heels: Inhale as you slowly lower your heels down, allowing for a full stretch in your calves.
Raise your heels: Exhale as you use your calves to push up through the balls of your feet, raising your heels as high as you can.
Squeeze at the top: Pause briefly at the top to squeeze your calves.
Lower slowly: Inhale and slowly lower your heels back down to the starting position.
Repeat: Complete your desired number of repetitions.
Lock the weight: After your final rep, lift the weight and re-engage the lever to lock the bar back into place before getting up.