Alternating rise on the heels and on your toes with a barbell

Alternating rise on the heels and on your toes with a barbell technique exercises:

1. For security purposes, this exercise is best done in the rack for squats. To start, adjust the stand to the neck of your growth. Select the desired weight. Become under the neck and place it on your shoulders (slightly below the neck).
2. Hold the neck with both hands and lift the rod, pushing down and straightening the torso.
3. Step away from the squat rack, place your feet shoulder width apart. Socks slightly outward. Keep your head straight, otherwise you run the risk of losing balance. Keep your backs straight, knees slightly bent. This will be your initial position.
4. On the exhale, lift your heels as high as possible, gently rolling the sock, straining calf muscles. Make sure that your knees remain fixed during the execution of this movement. The knee should remain slightly bent as in the initial position. Hold at the top before you descend.
5. Slowly return to starting position on inhale, lowering your heels on the floor.
6. Now, as you exhale, raise your socks, reducing anterior tibial muscle, rolling on the heel.
7. Hold this position for a few seconds, then inhale drop your socks on the floor and slowly return to starting position.
8. Complete the required number of repetitions.

Note: keep your back straight and still throughout the exercise. Rounding the back can lead to injury of the lower back. Also, you should choose a feasible and comfortable for you weight. This exercise requires balance, and too much weight can cause loss of balance and even fall.

Variations: for ease balance use for this exercise machine Smith. You can also use a dumbbell as an alternative the rod.