Monday, July 25, 2016

Calf Press (BowFlex Seated Bar)


Ankle Plantarflexion (knee stabilized in slight flexion)
Muscles worked: This exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), which are responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all sports and daily activities.
Pulley position: Low pulleys.
Starting position:
• Remove the bench and unlock the rowing seat.
• Sit on the seat facing the Power Rods® with the squat bar on your knees.
• Place the balls of your feet on the edge of the floor pedestal or use a phonebook or other thick book to add to the range of motion.
• You may rest your hands around on the side of the bar, but refrain from using them to cheat. It's better to keep them at the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable.
Motion:
• Slowly press the balls of your feet into the frame and pull your heels toward your knees
• Slowly return to the starting position without relaxing.
Key points:
• Do not lose contact between the balls of your feet and the frame as you push.
• Do not change your hip or knee position, ONLY ankle motion should be allowed.