Choose an appropriate weight. Sit on the machine’s seat and lean against the backrest. The balls of your feet should be firmly on the platform and your heels extending off. Take a shoulder-wide stance. Grasp handles with both hands
Press on the platform by raising your heels and contracting your calf muscles (m. gastrocnemius). Breathe out as you press on the platform and breathe in as you go back slowly to the starting position.
Avoid rotation of your toes and heels to the sides.
Keep your heels and toes at one level.
Make sure you keep your torso straight.
As you start, choose an appropriate resistance.