the donkey raises with dumbbells standing up

The donkey raises with dumbbells while standing — the technique of the exercise:

1. Become straight, holding the dumbbells. Put socks on durable and sustainable wooden support (5-8 cm tall) so that your heels touch the floor, as shown in the figure. This will be your initial position.
2. Socks must be directed forward (for equal load on all parts of calf muscles), slightly inside (to the load on the outer side) or slightly to the side (in order to load the internal part). On the exhale, lifting your heels off the floor, lifting on his toes. Hold this position for 1-2 seconds.
3. On the inhale return to starting position, lowering your heels on the floor.
4. Complete the required number of repetitions.

Tip: as you gain experience and strength, use straps to prevent damage to the wrist and to prevent the dumbbell slipped from my hand.