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Muscle-Building Workout and Diet


With the pad of the calf
raise machine at the appropriate height, place your shoulders
under the pads and position your toes facing forward. The balls of your feet should be
secured on top of the block with your heels extending off of it. Push the lever up by extending
your hips and knees until you can stand up straight. The knees should always
keep a slight bend and should never be locked. This will be your
starting position. Now exhale and raise your heels
as you breathe out by extending your ankles as high as possible,
while flexing your calves. Ensure that your knees do not
move and there should be no bending at all
during this movement. Hold the top contracted
position for a brief moment, then inhale, and slowly
lower yourself back to the starting position. [music]

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