Скачать или смотреть How To Do A MACHINE DONKEY CALF RAISE | Exercise Demonstration Video and Guide

The Machine Donkey Calf Raise is an excellent leg exercise that isolates the calf muscles and gives you a really good stretch to improve ankle flexibility. To get started:
1. Step into the donkey calf raise machine by placing your feet on the platform, then bend forward to place the pad on your lower back, with your forearms pressed into the arm pads, while gripping the handles with your hands.
2. Once the pad is firmly pressed into your lower back, while maintaining a strong flat back, lower your heels towards the floor to feel a good stretch in your calves.
3. Press the balls of your feet through the platform to rise up on to your toes to complete the calf raise.
4. Under control, lower your heels back towards the floor.
5. You can use various foot placements to target different parts of your calf muscles, such as toe forward which equally targets the overall calf muscle, toes pointed out, which places more emphasis on the inner calf muscle, and toes pointed in, which places more emphasis on the outer calf muscle.
6. Repeat for reps.

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