The calf stretcher, as the calf machine is also called, is a piece of strength equipment used to strengthen the calf muscles. In most gyms, the calf machine is offered as a workout option for the calves, and it is mostly the calf raise in a sitting position. This calf machine is mostly used because there is no other alternative to train the lower leg muscles. However, with the calf machine (calf raise in a sitting position) not all three heads of the calf muscle are trained, but mainly the twin calf muscle. However, due to the bending of the legs during the training on the calf machine in a sitting position, this muscle remains relaxed during the entire training session and therefore almost only the musculus seloeus, the clod muscle, is trained. This is located under the twin calf muscle and is only visible on the two outer sides of the lower leg.
But this type of workout on the calf machine is recommended for all those who have a problem with the standing variant of calf raises.
Calf raises seated on the calf machine.
Execution:
To exercise on the calf machine, sit down in the machine and place the balls of your feet on the board provided for this purpose. The thighs are fixed with the help of the pad, so that you have a firm hold during the workout. Even if there is no great risk of injury, it is advisable to stretch the back during the workout and form a slight hollow back as usual. The heels are pressed upwards against the pad while inhaling. Then lower the heels again as far as possible while exhaling.
Common mistakes:
With the seated workout on the calf machine, the frequency of mistakes you can make is quite low. But still, you should make sure that you achieve a high amplitude of movement during the seated calf raise with the heel, so that you can achieve an excellent training success. Most of the time, a low amplitude is too high a training weight to impose on oneself. Therefore, it is better to lower it and push the heels further down and then back up as much as possible. In addition, when doing this workout on the calf machine, you have to make sure that you do not complete the exercise with too much momentum. During the execution of the exercise on the calf machine, the body should be kept as still as possible and it, only the clod muscle should work.
Train correctly on the calf machine
It is possible to perform different exercises at the same time on the calf machine to strengthen the calf muscles.
- Calf raise
- Leg press
- Leg curl
However, as with any other strength equipment, you can never rule out a workout injury on the calf machine. But if you take the right position and perform the individual exercises correctly, then injuries to the tendons, joints and muscles are avoidable.
Therefore, the first training sessions should be done only under the guidance of an experienced strength athlete or a professional trainer. The reason is that these people will point out if you make a mistake and that means you can prevent or counteract injuries. You always have to keep in mind that the higher the weight you work out with, the higher the risk of injury.
Therefore, one should always start with a training weight that is very light and only gradually add more weight. Also, these exercises should not be performed in the "cold state", but it is and remains the rule that you warm up properly before training. Because only in this way you can prevent injury to the muscles. The state of health as well as the physical condition or the fitness level also play a major role when it comes to the selection of exercises.
Otherwise, calf raises sitting on the calf machine can be learned quickly. To make the workout comfortable, de calf machine is adjustable in height and the pads have.
Find your calf machine now at an unbeatable price!
Editors fitnessmarkt.de (EA)
Photo credit: #72920927 Minerva Studio AdobeStock
Published on: 25 June 2015