Things You'll Need:
- 4 -degree calf raise machine
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Step 1
Find a local fitness club or gym that features a 45-degree calf press machine by visiting GymTicket.com or find a local YMCA by visiting their website and typing in your zip code (see Resources below). Call the phone number provided under the gym closest to you and ask whether they have a 45-degree calf press machine. Also ask about membership options and fees so you can obtain use of the machine on a regular basis.
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Step 2
Purchase a 45-degree calf raise machine if the idea of fitting gym visits into an already chaotic schedule seems daunting. One of the highest quality machines on the market is available from Cybex (see Resources below). You also can visit your local fitness or sporting goods store to view and test the functions and seats of 45-degree calf raise machines.
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Step 3
Adjust the 45-degree calf raise machine for your height. Twist the adjustment knob to either slide the seat forward or backward, depending on the length of your legs. When you sit down in the machine's seat you should be able to reach the foot plate with only a slight bend in your knees. Sit as far back in the padded seat as possible, with your spine straight and shoulders down. Grasp tightly on to the handles that are found on either side of the seat.
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Step 4
Stretch your legs out with your knees slightly bent, and place the balls of your feet over the foot bar. They should be about shoulder width apart, with your toes turned in slightly.
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Step 5
Push on the foot bar with the balls of your feet, and extend your legs fully. Tighten your calf muscles through this motion, allowing them to do the work. Focus on keeping your back and butt firmly against the back of the seat. Hold the calf raise for several seconds.
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Step 6
Release the pressure gradually on the foot bar, and in a slow and controlled manner move your legs back to their original position.
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Step 7
Do at least 15 more reps of these 45-degree calf raises. In the beginning, you should be able to do 13 to 15 calf raises before exhaustion sets in (if you are using the correct weights). Weights and additional sets of the calf raises should be either added or removed according to this base.
