the Rise of socks on one foot

Lifting on socks on one foot — technique exercises:

1. Hang on solid object for balance and stand with your toe on a dumbbell handle. It is preferable to use a dumbbell with a round of pancakes, so she could skate. So you have to be balanced, which will increase the effectiveness of the exercise.
2. Take a dumbbell foot leg slightly forward, this will help to achieve an additional stretching of the gastrocnemius muscle. This will be your starting position
3. Slowly rise up on the toes. Exhale during this movement. At the top squeeze your calves and hold for a few seconds. Tip: while driving up roll dumbbell your feet slightly back so that the toe was on the handle.
4. Now exhale and return to starting position.

Video exercise: