Bench press feet in the simulator

A good exercise for increasing masses and volumes of the calf, and to give them shape. Most of all there is the bottom and inner sections of calf muscles, and allows faster to achieve the characteristic appearance of the legs – calves become more broad in the lower parts, especially when seen from behind.

The working muscles

Gastrocnemius, soleus (to a lesser extent), tibial muscles, the muscles-extensors of the fingers.

Technique

• You will need a very ordinary trainer in which usually perform the presses with your feet. It is present in almost every room.
• In order to properly perform the exercise, lift the back of the station as high as possible, stops to leave in the closed position is the minimum necessary insurance, otherwise, you can just press down when the leg muscles get tired, or platform with the load suddenly slipped down. Truck for emphasis feet, put lower than the bench.
• Now sit down in a trainer, sit on its back, feet put on the bottom of the moving truck so that the top third stop was on it, and the remaining two-thirds were free. Keep feet together throughout the exercise, the legs are permanently locked in one position, and the movement is only in one joint – the ankle. Force of the thigh muscles lift the truck with the weights up – so you take your original position.
• Inhale, and as high as possible squeeze the cart upward forces of the calf muscles. Hold in the upper phase of the movement and exhale to slowly lower her to the bottom to feel the stretching of the leg muscles. Pay attention to what part of the foot has a maximum load. If the maximum falls on her toes – you train mainly the internal parts of the lower leg.

Recommendations

Before training ensure that the truck surface is slip-resistant and dry, otherwise feet can easily slip off her. Wear shoes with non-slip sole, precisely matched to the foot. Do not use knee in training on calf muscle – that you radically change the distribution of loads.
The required number of repetitions should not be less than 15, and approaches – not less than five, otherwise the calves, which throughout life are experiencing tremendous stress, simply will not respond to such a clearly inadequate job.