Rise on the toes of one leg with dumbbells in hand

The exercise is designed for a separate study of left and right gastrocnemius muscles, give them mass and volume.

The main working muscles:

The gastrocnemius, soleus, posterior tibial, long fibular.

You will need a footrest, wooden or plastic, no difference. You can just take a rectangular block of wood or a pancake from the rod, as long as he was of sufficient height. The exercise can be performed even at home, standing with one foot on the threshold, holding a hand behind the door jamb. Be sure to wear non-slip shoes, tightly-fitting foot, stand on the stand barefoot, so it is very easy to injure the skin of the foot, in addition, the stress in the arch of the foot will not be amortized properly without thick soles.

Technique:

Stand with your toes of one foot on a stand with a height of 6-8 cm, and the stand is only a third of the entire foot, and heel and arch of the foot hanging down. Take a dumbbell in the hand on that side, what kind of leg coaching, the other hand grasp the load frame, wall, friend, or anything like that, firmly fixed on the floor. Free leg bend the knee and push to train the foot, so your situation will be the most sustainable.

Inhale, go up as high as possible on the sock, straining calf. At the top a while longer, and straightening the foot at the ankle joint, exhaling as you lower down you go. It is advisable to touch the floor with the heel for maximum stretching of the gastrocnemius muscle. In any case, go down as deep as possible and stay in this position for longer time than if you pause in the moment of rectification stop. Be sure to move in full amplitude. Having completed the exercise, switch legs, and start training another. The calf muscles are very stubborn, they are little, the standard number of repetitions, a complete workout will have to perform at least 15 repetitions on each leg at least 5 approaches.

Error:

The bent leg at the knee, which relieves stress on the calf, and the failure to correct posture, rounding of the spine that may cause you to fall.

Priority:

Do the exercise the second in a row after the lifting onsocks with a barbell or bench press feet in the simulator. The third exercise in the complex, you can add lifting on socks, sitting, to further study the soleus muscle.