The donkey raises with a barbell in the simulator Smith

This is a basic exercise for developing strong and massive calf muscles, which is able to give the calves extra volume and characteristic beautiful shape.

Working muscles

The gastrocnemius, soleus, posterior tibial, digital flexor, plantar muscle.

The Simulator Smith

Very useful and efficient invention in bodybuilding. It will allow you to forget about problems, focusing on keeping balance and maintaining a stable position of the body. In addition, you don't need to fear that you accidentally "crushed" too big weight, which was promptly hanged on the rod. The Smith machine is a power rack, is slidably mounted her Griffon, which is free to slide up and down, but only in one plane. The neck is provided with hooks, which can at any time "catch" for the protruding lugs on the frame, if you are not able to complete the exercise. There are many different versions of this simulator, including those created specifically for the development of calf muscles.

Embodiments

Lifting on socks can be done standing with a barbell on the shoulders, seated, with a barbell on my knees, and the first option is more complicated and the base, and the second is mainly aimed at the elaboration of muscles lying deeper in the calf.

Technique

• Stand on a raised platform so his legs were about shoulder-width apart and your heels slightly hanging down. Put the Griffon on his shoulder, if doing the exercise in the classic Smith machine, or soft rollers, if in a modified simulator. Housing keep straight, even.
• Now remove the weight from the limiters and smoothly down to his socks down to the full stretch of calf muscles. Hold for 2-3 seconds and start climbing up, and try to climb as high as you can, i.e. move with the maximum amplitude. In the upper phase of the movement again push your muscle and make a pause, and then again descend to the maximum stretching of the muscles. Do this at least 15 times, because the calf muscles is very, very stubborn, and a smaller number of repetitions will not lead to an increase in their mass.
• Note the position of the socks and heels: if the heels are wide apart and pointing to each other, you're working the outer parts of the calf muscles, if on the contrary – internal, and in parallel setting a stop evenly through all sections of the gastrocnemius muscle.