Sitting calves on a machine is a bodybuilding exercise that uses the leg muscles that extend the foot, called soles. These are particularly resistant muscles that are composed of a majority of slow fibres, which is why it is interesting to work them in long series.
How do you do the exercise?
After having adjusted the machine according to your morphology and adjusted the load, sit down on the calf machine by positioning your feet on the support by having heels in the vacuum, the knees well wedged under the sleeve. Raise the load by fully contracting your calves and unlock the protection of the machine then go down in a slow and controlled way a maximum amplitude then go up and so on until the end of your series then put the protection back.
CAUTION: This exercise does not present any particular risks, as there is no load on the back. Please work with maximum amplitude. Stretch your calves regularly to maintain flexibility.
Tips
- Inhale as you lower the load and then exhale as you rise.
- Work in full amplitude.
- Stretch your calves regularly in order to maintain a good range of motion.
Variant
- If your gym doesn't have a seated calf machine or soles machine, you can use a bench by placing your feet on blocks and then putting a barbell or dumbbells on your knees.
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