Using a Seated Calf Exercise Machine at the Gym

Series Summary

Strength training develops strength and size of the skeletal muscles which help with flexibility, improved cardiac function and improved joint function. Workout machines that you find at gyms pair weights against your personal strength. You can easily build muscles by using these strength machines. Toning your core and outer muscles and enhancing bone density are some of the benefits of strength training. Increased metabolism occurs for several hours after a workout, which promotes fat loss.

In this series of videos, you can get first hand instruction on strength training machines. For example, you can see clips of our expert using different press machines like the chest press and leg press machines. Learn how to work out your glutious maximus using a glute isolater machine. Work those abdominal muscles on the cable curl machine and the Ab crunch machine. Build your leg muscles with a hack squat machine, the Smith machine, and the leg extension machine. Focus on your calf muscles using a seated calf machine and the seated hamstring curl machine. Build the muscle strength of your arms with the tricep dip machine and the tricep extension machine. Gain strength and tone your body after watching these instructional videos.

Video Transcript

"Hi I’m personal trainer Michael Angelo on behalf of Expert Village. And we’re here at Extreme Fitness in Laurel Springs, New Jersey and today I’m going to demonstrate the seated calf machine. Now what you don’t want to do in a seated calf machine is have your knees back here, you don’t want any pressure on your knees or in any kind of a leg workout. You also don’t want to have your feet up here because you’re not going to target the gastroc muscles and you also do not want to be too far back here on your toes because you’re going to bother your bottom of your foot which is your plantar muscle. You want to be right here at the very edge with the ball of your foot, you want your knees in front, you want your back straight and then you go up and move the safety, come down and go below parallel with your ankle, come up squeeze the calf muscle, exhale come down slowly. And now you’re doing a slow controlled movement, we’re not going to bounce up and down, this is how we damage the muscle, up and squeeze, up and squeeze. Now eventually you’re going to feel a slow methodical burn going through the muscle, exhale on top, keep you back straight and keep your breathing going. You’re going to do 12 to 15 repetitions as a beginner and as you feel this you’ll get to about 10 or 11 repetitions and you’ll really start to feel the burn. Now we don’t use our hands to help ourselves, we want to just use our calf muscles. Going up, down, up and down. Now we’re really starting to feel the burn and we’re going. And when we get done, we just rack it and your set is complete. "