In this video, I’m going to be showing you how to do seated carbs correctly.
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So cards is off an exercise where people think, oh, you know, that’s secluded just for people who won’t be carbs or bodybuilders in this kind of thing. That’s completely incorrect. If you’re an athlete, you absolutely must do some calf work at in your routine or any really. Anyone who wants to make sure and ensure it lower leg healthy and effect ankle flection is very, very important. Ankle flection is just basically your ability to move from from the ankle. The ankle flection is going to limit knee flection as well, and it can be a risk factor in terms of any level leg injury, so you want to have some cough routine inside of your workout to make sure you’re insuring mobility through the ankles as well. So the best way to do that is a mixture of seated standing in some stretching, but stretching.
Static stretching on its own usually isn’t enough. So you gotta, you gotTa load it. You’ve got to use it some dynamic stretching and this is where you can actually use seated calf raises or even standing calf raises to do that. So we’ve got when. Now when you’re doing carbs, you want to make sure you use what’s called a tempo in your carbs. So the tempo we’re going to follow here is two, one to one. So I’m going to demonstrate. Wind’s going to lift up. So as she does this, she’s going to come down control of two seconds all the way to answer is going to rest for a second. So we count one and then back up nice and slow up to the top. Hold one. So when we’re doing this, that’s one rip. So it takes a little bit of time, a trip. We’re not just bounce through it when we’re not bouncing through it.
So just do fast reps. we don’t want to bounce through it like that because that’s just basically loading up the tendons. We don’t want to use the tendon strength to get through it. We actually want to stretch the calf and load the actual gastrocnemius muscle. So the other thing is that the freer Yaakov’s I, as I said before, the more mobile they are, the deeper you can get inside of the squat, the deeper your knee flection can go, which is really great for loading the quads. So when you’re seated you’re going to be using more of the soleus part of the cop when you’re standing, it’s more gastrocnemius. So here again, when we do that, holds them back up. So holding. So an acute that I like to give here is as people come down. So when that come down again, so really come down again, then come up, now come up again up again.
Perfect. So that’s the kind of cadence and tempo that I white people to use when it’s actually going. She’s, she’s super flexible here. So we’re just going to relax for a second. I’ll just get you that one one further down. And this is selling. If you do have great flexibility, you want to be aware of if you’re touching the bottom of the, the, um, the machine, then you need to put it even tighter so you can get that range of motion. So that’s perfect there when it’s doing and the other thing that wins during really great to see our hands behind her back, what a lot of people do, put your hands in front, they grabbed the leavers and they use it, so I just bounced a couple of reps. they use their upper body to do it. Again, we don’t want to do any of that stuff.
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Thanks for watching.