The Calf Machine Shrug
- Position yourself normally in a standing calf machine.
- Shrug your traps up. Hold the top position for a full two-second count. This is important because the range of motion is short on this exercise.
- Keep your glutes and abs tight to protect the lower back.
The One-Arm Barbell Shrug
- Using a power rack and a barbell, shrug one side at a time.
- Lean forward slightly to increase the range of motion.
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In 1993, the Food and Nutrition Board of the National Academy of Sciences introduced the Dietary Reference Intakes (DRIs), a set of four reference values for nutritional intakes: