Rise on toes in the standing machine

Adjust the lever in the machine to your height. Place the lever on the shoulders as shown in the picture. The feet are parallel to each other. Socks are fixed on the stand, the heels should be behind it. Raise the lever while straightening your lower back. The knees should be slightly bent. This will be your starting position. As you exhale, lift your heels, leaning on your toes, tensing your calf muscles. Make sure your knees remain motionless. Hold at the top for a few moments before lowering down. While inhaling, slowly return to the starting position, lowering your socks down. Complete the required number of repetitions. Warning: If you have lower back problems, it's best to do calf raises on a machine that supports your back. Remember to keep your back straight and your lower back arched during the exercise, otherwise you risk injury to your lower back. Variations: There are several variations of this exercise. Instead of a calf raise machine, you can use dumbbells, a barbell (performing the exercise with two legs together or alternately), or a Smith machine.