the Rise on socks standing in the simulator

Rise on socks standing in the simulator is the technique of the exercise:

1. Adjust the lever in the simulator for its growth.
2. Place the lever on the shoulders, as shown in the figure. Feet parallel to each other. Socks fixed on the stand, the heel must be for her. Lift the lever, straightening the lower back. Knees should be slightly bent. This will be your initial position.
3. On the exhale, lift your heel, relying on the socks, straining calf muscles. Make sure the knees remain stationary. Hold at the top for a few moments before you fall down.
4. On the inhale slowly return to starting position, lowering his socks down.
5. Complete the required number of repetitions.

Note: if you have problems with the lower back, it is better to perform lifts calf in the simulator, in which your back will be supported. Remember to keep your back straight and lower back arched during the exercise, otherwise there is a risk of injury to lower back.

Variations: there are several variants of this exercise. Instead of the simulator to lift the calf, you can use dumbbells, a barbell (performing the exercise with both feet together or alternately), or the Smith machine.

Video exercise: