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Calf exercises
Name of exercise:   SMITH MACHINE CALF RAISES
Start Position Finish Position
What to do: First you will need to put an aerobics bench a half foot length in front the bar on the floor.  This will enable your heels to go lower and your calves to get a better stretch.  Make sure you put a couple free weight plates on the front end of the step so your body weight will not cause it to turn over.  Stand on the step on the balls of your feet, get up underneath the bar, placing it on the thick part of the trapezius muscle.  Almost completely lock your knees and begin the exercise by bringing the heels down as far as you can.  From this starting position slowly bring the heels up as far as possible contracting the calves as you go.  When you get to the top hold the contraction for 3-5 seconds and then bring the heels back down to the starting position.
Don't Forget to: Don't bounce on this, use slow motions.  Make sure you put weights on the step
Equipment needed: Smith Machine, Aerobics step, a couple free weight plates.
Muscles worked: Calf muscles: Gastrocnemeus and Soleus

 

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