Deccan Chronicle - - Phyzzicality -

Main mus­cle: Calves Equip­ment: Smith Ma­chine

Set the bar on the smith ma­chine to around shoul­der height and rack up the weight you want to use. Grab a step or calf block and put it be­low the bar. Step up on the block and po­si­tion the balls of your feet on the edge. Grasp the smith bar with a wide grip and po­si­tion it across the top of your back mus­cles (not across the back of your neck). Push up to take the weight off the rack and slowly let your heels drop down as far as pos­si­ble. This is the start­ing po­si­tion. Slowly raise your heels as far as you can off the floor. Squeeze the calf mus­cles, and then slowly lower your heels back to the start­ing po­si­tion. Re­peat 10-15 times. Al­ter­na­tively, if one does not have ac­cess to a smith ma­chine, the same move­ment can be per­formed stand­ing at the edge of a step (prefer­ably, first step on the stair­case to avoid any risk of in­jury) and use the body weight as re­sis­tance to per­form the ex­er­cise.

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