1. First sit on the machine and place your toes on the lower portion of the platform given the heels extending off. opt for the toe positioning of your alternative (forward, in, or out) as per the start of this chapter.
2. Place your lower thighs below the lever pad, which can have to be compelled to be adjusted in line with the peak of your thighs. currently place your hands on high of the lever pad so as to stop it from slipping forward.
3. raise the lever slightly by pushing your heels up and unharness the protection bar. this can be your beginning position.
4. Slowly lower your heels by bending at the ankles till the calves are absolutely stretched. Inhale as you perform this movement.
5. Raise the heels by extending the ankles as high as attainable as you contract the calves and breathe out. Hold the highest contraction for a second.
6. Repeat for the counseled quantity of repetitions.
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