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The seated calf machine exercise equipment effectively strengthens and tones the calf muscles. Athletes who would like to increase mass in their calf muscles (hypertrophy) will achieve their desired results if they perform regular workouts using this machine. Seated calf machine exercises are seen as a crucial part of a balanced lower body workout. The two muscle groups targeted by seated calf machine exercises are the soleus and the gastrocnemius, both extending from the Achilles tendon in the back of your ankle upwards to the back of the knees.
The soleus and the gastrocnemius are the muscles responsible for plantar flexion or bending the ankle to point to the foot downwards as in when standing on tiptoes. When the knees are bent, the soleus is the one at work. The recommendation by most fitness trainers is to use the seated calf machine near the end of a lower body strength workout, when the lower-body muscle groups have been exhausted.
Generally, performing at least three sets of calf exercises with 50 repetitions per set is the recommendation for those looking to have calf muscle hypertrophy. In some cases the athlete will be instructed to work the ankle in a full range of motions while doing seated calf leg exercises. This may be done by lifting or lowering the heel as far as it can go instead of fully dropping the hell onto the floor.
How to Use a Seated Calf Machine
Calf raises should be done in conjunction with other calf presses and exercises for well-developed calves. The seated calf machine is fairly easy to use. By following the simple steps and safety reminders, anyone can achieve well-toned, rock-hard calves in no time.
A seated calf machine has a foot plate and knee pads, under which you will be pressing your knees up against. The first thing to do to get started is to adjust the weight settings by putting in number of weight plates on the pole standing in front of the horizontal bar. The weight should just be enough for you to be able to move through the motions smoothly.
Sit down on the machine and place the ball of your feet and the toes on the foot plate. Make the necessary adjustments to the knee plate. It must firmly rest against your thigh while the calves are stretched and the heel is pulled down below the toes. Once you’re ready, release the catch bar from under the weight by lifting your heels slightly. Move the post away to one side so it would not get in the way as you exercise.
Raise both heels on the platform until you are on tip-toe. Keep your back straight. Hold the position as you contract the calf muscles for a second before lowering your heels back onto the platform. Repeat the up and down motion slowly but steadily. Lower or raise your heels as far as possible from the toes to ensure that the calves are stretched. Avoid jerking the weight upwards or letting it drop down while you are lowering your heel. Once you are done, keep the heels raised long enough to move the catch bar back in position.