The donkey calf raise is an exercise for the calf training. This is one of the best and effective exercise for your calf , it train both your soleus and gastrocnemius muscles.
To begging with this exercise the first thing you have to do is to Set the donkey calf raise machine to your size before begins the exercise or you can actually perform this exercise even without the machine in this case you are carrying your training partner on your back.
The carrying your training partner is one of the oldest system used to train calf before the insistence of the donkey calf raise machine or any other type calf training machine.
How to train your calf for more soleus and gastronomius muscles -donkey calf raise.
The first thing you will have to do is to Bend down and position yourself under the donkey machine and adjust the donkey calf raise machine. Your lower back should be hanging down the safety pad your feet less than your shoulder width apart and bend your knee a little. Put your hand on top of the front pad of the donkey machine and hold the front handle.
Keep your knees motionless throughout the entire exercise they should not move around during the performance . Your upper body should be parallel to the ground and let the donkey machine back pad rest on your bottom part of your back. be concentrated and Make sure that you do not create any momentum or difficulty that can jeopardized the good performance.
So, slowly lift your heels until your calf muscles are fully contracted, don’t extend or bend your legs when you lift your heel then as you lift the weight with the bottom of your back and make sure that you don’t move your knees, extend only your ankles. Then lower your heels again slowly and carefully inhale as you do, remember that the down motion should be slower than the up motion. You may need to be supervised by an expert or personal trainer.
If you are performing it carrying your training partner just have it in mind that your heels don’t touch the floor and also do not rest on your heels. you can increase the stretch at the lowest position of the donkey calf raise by standing on 10 kg plate or a lower box. Repeat the process again prior to your rep.
Safety measures to take while performing donkey calf raise.
Position very well and concentrate.
Keep a correct position throughout the performance adjust the machine according to your size. your feet must be less than your shoulder width hook your lower back under the donkey calf machine pad,the pad must be resting on your lower part of your back don’t rest on your heels and do not to create any difficulty. Make sure that you keep your knees motionless throughout the entire exercise.
Concentrate and only your calf working.
Keep only your calf working slowly, steadily and concentrated extend only your ankles do not extend or bend your legs when you lift your heel make sure that you don’t move your knees. Flex harder at the top and slowly lower the weight back to the starting position. The down motion should be slightly slower than the up motion.
Health benefits in performing the donkey calf raise.
The donkey calf raise is an effective exercise in training your calf it helps boost the calf muscle and helps develop the soleus muscle of the lower calf.
It is also an effective gastrocnemius exercise it helps with the development of mass and power in your calf It shape up your lower body and helps increase muscle tissue. The donkey calf raise helps add vshape to you leg and helps trains the lower leg muscle.