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Rise on socks standing

This is a basic exercise to work on the calf muscles, which could maximize their capacity to give strength, build mass.

Technique

  1. Become the simulator for lifts on the socks and turn your shoulders under the support rollers.
  2. Put the pads of its feet on the platform so that your heels were located outside its territory and freely up and down at maximum amplitude. Socks sneakers slightly apart or parallel.
  3. Fully straighten and the torso. Heel, pelvis and shoulders are in one vertical plane.
  4. Straightening the ankle, smoothly down on the heels until, until you feel that the Achilles tendon and calf muscles are stretched maximally.
  5. Take a deep breath and holding the breath, tighten your calves and powerful movement rise up on the toes as high as possible.
  6. At the top stop for 1-2 seconds and try as hard as possible to stretch the calf.
  7. Relax a bit and exhale slowly scroll down.

Tips

  • Pause at the bottom point only if your goal is to improve the elasticity and flexibility of the Achilles ' tendon and ankle. To the maximum loading of the calf muscles, do not stay at the bottom point — as soon as I felt that calves taut as a string, then start climbing up on his toes.
  • At the top be sure to stay and extra effort even more tense the calf — the only way to achieve their maximum reduction.
  • Throughout the exercise the extensor of the spine, hip, and press constantly tense and firmly hold the torso in an erect position. The movement is only in the ankle joint, all other joints — immobile.
  • The main purpose of the exercise — the gastrocnemius muscle, the development of which determines the volume of the lower leg in General.
  • Do not bend at the knees — it shifts the focus of the load from the calf muscle to the soleus.
  • For variety, do this exercise with different position of her feet, keeping your heels pointing at each other or, conversely, to the outside. It's "refreshing" exercise that affects the calf muscles at different angles.
  • The higher you go, the more muscle fibers are covered by muscular contraction.
  • Go down smoothly and not Prudente at the bottom, especially if you work with heavy weight. Otherwise, you risk to tear an Achilles ' tendon.

Application

Who: Everyone, from novice to master.
When:
the First exercise in a training session ahead of the calf muscles. After lifting on socks standing will make lifting on sockssitting.
How much: 3-4 sets of 10-15 repetitions.

Priority: basic the exercise should be performed first, when the muscles are still fresh and full of energy. Effective is its combination with a similar exercise performed in sitting, this puts a load equal gastrocnemius and the soleus muscle.