Smith machine lifts heel

Smith machine heel lift

　　The shape of the legs will be related to the overall beauty of a person. In summer, wearing shorts and calves are completely exposed. Needless to say, the importance of calf training.

　　Calf Raise mainly strengthens the calf muscles and beautifies the calf curve. Standing Calf Raise) is the most commonly used and classic movement. It is generally used to carry the weight behind the neck of the Smith machine to complete the heel lift.

　　Target exercise part: calf triceps (gastrocnemius, soleus muscle)

　　Event key points:

　　1. On the Smith machine, hold the bar forward and wider than the shoulders, place the bar behind the shoulders, tighten the abdomen, tighten the waist, straighten the chest, stand upright, and straighten the knee joints.

　　2. Then inhale and do all the time. Maybe lift the heel upward from the high ground, stop for 3 to 4 seconds. Then exhale, slowly restore, and repeat the exercise.

　　Precautions:

　　1. Pay attention to not bend your knees or bend your body when completing the movement; do not intentionally move the center of gravity forward, otherwise the effect will be extremely poor. You can place a bell piece under the forefoot to prevent the center of gravity from moving forward.

　　2. Various heel lifting movements vary due to different standing methods. The toes are focused on the stationing method. It can be practiced in the inner head of the gastrocnemius muscle, and the inner and outer sides of the ordinary practice.

　　　　3. The heel lifting movement is mainly done by the contraction of the gastrocnemius muscle. When lifting the heel, you should feel that the calf muscles are fully contracted, and then slowly fall to the minimum after a little pause, so that the calf muscles can be fully extended.

　　4. The feeling during calf exercise is very obvious, so don’t be confused by the soreness and swelling at the beginning. The focus of exercising calf should be on the number of repetitions First, you must persist until you can't get up until you can't get up. In addition, the movements must be standard, so that the stimulation to the calf will be more obvious.

　The following is the video teaching:

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