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    Muscles worked: Calves

    Place a aerobic platform or wooded platform on the floor in between the smithmachine. Align it up parallel with the exercise bar attached to the machine. Next, place your shoulders under the bar and grasp the bar with your hands.Place your feet on the platform with your toes and balls of your feet at the edge of it. As you lift the bar by pushing up with your legs, twist the bar back to release the hooks. Stand erect with your knees just slightly bent and your back straight. Next, moving only your feet and ankles, lower your heels towards the floor until you reach a comfortable stretch. Raise the weight back up as high as you can go onto your toes. Pause for one second and hold, contracting your calves. Repeat for the number of reps assigned.
    Don't jerk the weight up. Use a slow controlled movement. Don't bounce the weight as you lower your heels. Use control, this will prevent injuries. Don't start the exercise till you be sure the hooks are turned back far enough so they don't fetch up.

    Alternate exercises: Standing calf machine raises, Dumbbell calf raises, leg press calf presses, donkey calf raises, seated calf raises

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