Using the smith machine to train your
calves muscle and help relieve calf pain
One of the best well known ways to train your calves muscle
is using the smith machine. As it is a difficult exercise
and consumes a lot of energy, it is recommended to start
your training with it. It should always be followed with
standing and seated calf raises. This is a little manual
on how to use the smith machine and how to use it to stop
calf pain
• Get a little wooden step and place it under the
smith machine in line with the bar.
• Keep the bar at your shoulder level.
• Stand on the step but keep your heel suspended freely
so that you can move up and down easily.
• Lift the bar by your shoulder and rotate it to remove
the hook.
• Start by slowly moving downwards to stretch your
calves muscle.
• After that, take a deep breath and move upwards
till you feel that you fully contracted your gastrocnemius.
• Relax as you return back to initial position.
Strong calves will help relieve you of your calf pain by
not getting injured in the first place. So be sure to work
hard to stop calf pain
There are a few pointers that you should keep in mind while
practicing:
• Always keep your back and your knees straight.
Bending your back may cause injury and bending your knees
distributes the weight between the gastrocnemius and the
soleus making your training less efficient.
• Move slowly in a controlled manner to cancel out
inertia as the Achilles tendon has high tensile strength
and has tendency to bounce.
• Hold breath as you contract your calves muscle to
give you more energy.
• After reaching the top position, hold that position
for two seconds allow your gastrocnemius to work harder.
As you master the smith machine calf raise, you may try
doing slight variations to isolate certain parts of your
gastrocnemius. For example, pointing your toes inwards will
let you focus on the outer part of your calves and vice
versa do all this and develop great looking calves while
helping to fight calf pain
Using the smith machine to train your calves muscle
and help relieve calf pain
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