Training your calves is a important part of growing and shaping your legs. Whether you are a workout pro or developing your first training plan, the workouts below will help you meet your fitness goals.
weighted donkey calf raise
To perform the weighted donkey calf raise, follow these steps:
1. Start by loading the appropriate weight onto the machine. Make sure it's a weight you can handle without straining yourself.
2. Position yourself on the machine by placing your lower back and hips under the padded lever. Your legs should be straight and your toes should be on the platform with your heels extending off.
3. Grasp the handles of the machine for stability. Ensure your torso is parallel to the ground.
4. Lower your heels by bending at the ankles until your calves are fully stretched. Inhale as you do this.
5. Raise your heels by extending your ankles as high as possible while contracting your calves. Ensure that the knees are kept straight without locking them. Exhale as you perform this movement.
6. Hold the contracted position for a second before you start to go back down.
7. Repeat for the recommended amount of repetitions.
Remember to perform this exercise slowly and deliberately for the best results. Avoid using your back or thighs to lift the weight; your calves should be doing the work.
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