Lifting on socks sitting

To study the soleus muscle there's nothing better than rises on socks sitting. Standing performing this exercise, you maximum involve the gastrocnemius muscle, but not allowed to work in full force in the soleus, and, increasing in size, the calf raises, making it visually more. Especially noticeable its increase is from the outside.

Involved muscles

The soleus and, to a much lesser extent, the gastrocnemius.

You will need a machine with a stand and foot rest that will allow you to make an ascent to the socks, feeling the weight loaded on it weights. But, in its absence, you can do this exercise sitting on a bench with legs bent at the knees, simply putting the rod at his feet. It is advisable to have a good, firmly seated on the foot shoes with non-slip soles. If there is no money to buy a special sports shoes, suitable and conventional shoes or sneakers, as long as they came on foot.

The technique of getting up on socks sitting

• The exercise is done in a very short amplitude, so you need to do more reps. If the usual exercise we do 6 – 12 reps, then 10 – 20 repetitions.
• In the ascents of socks sitting it is better to use a large enough weight, because the legs are very strong muscle groups and to avoid any jerk movements.
• At the top are doing the peak contraction in the lower stretch our your calf.
• After a while you will feel a burning sensation, then you can reduce the range of motion and finally finish your soleus exercise in a partial amplitude.
• After you complete the rises on socks sitting it is important to stretch your socks and soleus muscle. To do this, fasten the sock to itself.

Make sure to exercise in full amplitude, without sufficient stretching the soleus and gastrocnemius muscles will not and their growth! Dont bend and unbend your knees, keep your feet on the platform.

The soleus muscle is very hardy in order for it to load, you need a very large number of repetitions. Accordingly, the weight of the simulator should not be too large.

The order

At the end of the workout after all exercises aimed at the calf. Can be combined with almost any basic exercise for the gastrocnemius muscles.