Lifting on socks donkey

A great basic exercise for developing calf muscle, it was one of the favorite in the Arsenal of exercises Arnold, and helped him to build up the calves, more like balls – they were so massive. The peculiarity of it is that bent at the waist, you can do more stretching of the calf, and accordingly to increase the load on them.

Targeted muscles

The gastrocnemius, soleus, back more and fibula.

Options

Lifting on socks can be done in the gym and at home. This will require a rectangular footrest, some support for the elbows, it may be, for example, Desk or high bench. In the same room for this purpose you can use the Swedish wall, holding hands over one of her low beams are located. Be sure to use shoes. Socks can be installed parallel to or at right angle to each other. If the heels are wider than the socks, then work the outer side, on the contrary – domestic.

Technique

• Place the toes on the stand, thus lowering the heel down. Bend at the waist, keeping the natural flexure of the spine, elbows rest on the bench, the height of which comes to you from the waist up. Look ahead, not bowing the head. Most likely, the body weight will be small for successful development of the calf, so ask your friend to put you further on the pelvis pancake from the rod, and hold it so it doesn't fall off.
• After that, start rise on the toes by moving the ankle joint. In hip and knee joint movements should not be. Climb as high as possible, using force alone calf muscles.
• At the top you should wait, having attached to it additional volitional contraction of the calf. Then lower yourself down as deep as you can. You need to feel the maximum tension, which is only capable of a calf, and again to push himself up with one powerful effort of willpower. Breath it is necessary to perform at rise on socks, exhale when moving down. The exercise should be repeated at least 20 times.
• Do not bow your head down and do not round back, as if you wanted to. This situation is very traumatic and uncomfortable.

The order

If you do not want other basic exercises, it can be done first, adding to it, for example, a leg press platform and extension stop sitting.