Choose desired plates (weight), sit on the the machine and place your toes on the lower portion of the platform with heels extending off. Choose the toe positioning of your choice. Place lower thighs under the lever pad, which will need to be adjusted according to your height of your thighs. Now pace your hands on top of the lever pad in order to prevent it from slipping forward. Lift the lever by pushing your heels up and release the safety bar. Slowly lower your heels by bending at the ankles until calves are fully stretched. Raise the heels by extending the ankles as high as possible as you contract the calves and hold the top contraction for a second. Repeat for desired amount of reps.
Znajdź program
