سمانة جالسًا

طريقة الأداء

1. 01Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
2. 02Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
3. 03Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
4. 04Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
5. 05Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
6. 06Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.