This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Sit on a seated calf raise machine with the balls of the feet on the edge of the platform and heels hanging off; set the knee pad on the front of the thighs just above the knees.
- 02
Hold the knee pad or handles and release the safety lever.
- 03
Exhale and raise the heels as high as possible, pausing about one second at the top.
- 04
Inhale and lower the heels under control below the platform until you feel a calf stretch; re-engage the safety lever after the set.
Common mistakes
- Using only a small middle part of the range.
- Rocking the body to bounce the weight.
- Bouncing quickly out of the bottom.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.