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calf raise


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An exercise (figure 19) that strengthens the calf muscles (gastrocnemius and soleus).▪ Keeping your heels on the ground, place the balls of your feet on a block of wood about 5 cm (2 inches) high. Start with your knees bent and then slowly straighten them so that you stretch your heels. Smoothly and gently, lift up fully on to your toes, raising your heels above the floor. Hold for a few seconds, lower gently, and repeat.This exercise can be made more difficult by holding a barbell across the back of the shoulders. Alternatively, use a weight-training machine which enables you to apply a weight onto the shoulders only during the lifting phase.

▪ Keeping your heels on the ground, place the balls of your feet on a block of wood about 5 cm (2 inches) high. Start with your knees bent and then slowly straighten them so that you stretch your heels. Smoothly and gently, lift up fully on to your toes, raising your heels above the floor. Hold for a few seconds, lower gently, and repeat.

Figure 19

Subjects: Medicine and Health.


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