Exercise “donkey”

Exercise “donkey” is the technique of the exercise:

1. For this exercise you will need a trainer for rise on socks in the slope. Take your position in the simulator, leaning forward and leaning back into the cushion of the simulator.
   
2. Put your hands on the handles and stand socks on the stand. Lowered the heel, socks should look right, inward or outward, depending on which area you want to work. Straighten your legs at the knees, but not “lock” the joint, it needs to stay slightly bent. This will be your initial position.
   
3. On the exhale, go up on toes as high as possible. During movement of the knee joints should remain stationary, only work calves. Hold at the top for a second.
   
4. On the inhale slowly lower yourself to the starting position.

Tip: If you are not near a simulator for this exercise, you can ask partner to play the role of weighting, sitting on his back.