PUSHUPS
And most importantly, push-ups from the floor - the champion in unpretentiousness among strength exercises, there is enough of a yard for two meters to fully perform and achieve results.…

Continue reading →

STRETCHING EXERCISES
Stretching is an integral component of a person’s physical fitness. With the help of stretching exercises, ligaments and muscles become elastic, thickened and gain strength. Why stretch? Stretching is the…

Continue reading →

LIFE LIFE
One of the tendencies in power sports is one trend: they often may not pay enough attention to such basic exercises as squats or deadlifts, but this never happens with…

Continue reading →

LIFTING ON SOKS STANDING

The development of calf muscles requires probably the greatest patience and effort from anyone engaged in the gym. The main exercises for pumping calves are considered to be all kinds of lifting on toes. The most effective of these is considered the option of standing rises, since in this case not only calf, but also soleus muscles are loaded, the development of which will allow you to achieve a significant increase in calf volume and give them a distinctly convex shape.

In addition, well-developed calf muscles are a great bonus in almost any sport, whether it is jogging or gymnastics. Bending of the ankle joint occurs constantly and in any sport: every time you take a step, you tear the heel off the ground, which means that your calf muscles are working.

Technique of lifting socks on standing

1. Stand in a simulator for lifting socks on the block, putting heels out, and substitute shoulders under the stops, upholstered in soft material. Socks set at a distance of 15-20 cm parallel to each other. Now fully straighten the legs and body, lifting the weight from the support.

2. Bending your knees slightly, go down as smoothly as possible. At the lowest point, take a deep breath, and holding your breath, rise on your toes as high as possible.

3. At the top of the movement, pause and tighten your calf muscles. After a pause on the exhale, gently lower yourself down.

It is important:

Raise and lower the weight only with the force of your feet.

During the exercise, do not straighten the knees completely, and also tighten the abdominal muscles, hips and lower back to avoid unpleasant injury and increase the load on the calves.

At the lowest point, you can pause if you want to further stretch the muscles of the calf and Achilles tendon. On the contrary, for maximum load, without a pause at the lowest point, immediately start moving upwards.

Rise as high as possible, thereby more muscle fibers will be included in the work.
At the lowest point never spring, it is fraught with injury to the Achilles tendon.

If, over time, the effect of the exercise will be less and less noticeable, then try performing the exercise experimenting with the setting of the feet, which will allow the calf muscles to work out from different angles.

Options

Rises on socks standing on one leg. In this embodiment, you load only one calf. This exercise will be useful in case of lag in the development of one calf from another.
Working muscles when standing up

calf muscles
soleus muscle

SLIM STOMACH
Probably you should not be reminded of the story, which is repeated from year to year in the spring in front of the mirror, with remorse of conscience and further…

...

Why yoga?
 However, it is impossible to stop, because the prospect of a transition to the 44th size is closer than ever. How to be here? Do yoga! At first glance, such…

...

WORKOUT BEFORE TRAINING
And indeed, most visitors to the gyms neglect to perform a full-fledged warm-up before training, at best they will sit down a couple of times and hang on the bar…

...

MACHINE DRIVE IN THE STYLE "SUMO"
The main difference from the classic deadlift is that in the deadlift in the style of "sumo" legs are placed wider, the hands are between the legs, and the main…

...