Standing on toes is one of the basic bodybuilding exercises. It is aimed at developing the muscles of the lower leg. The main burden lies on the calves. Also, lifting will stretch the Achilles tendon and make the ankle joints more mobile.
general information
To perform this exercise, it is advisable to use a simulator. Especially at the initial stage, because it allows you to fix the body in the correct position. The simulator also makes it possible to work with a lot of weight, while minimizing the risk of injury. Technique is also better to develop on special equipment.
Lifting sitting, standing on toes contributes to the development of the lower leg, especially the triceps, consisting of soleus and calf. As a result of the exercise, the back surface of the legs is worked out qualitatively and takes on a beautiful shape. Bodybuilders recommend doing this exercise at the end of a workout.
Also, stabilizing muscles are included in the work. A large static load is received by the press and back.
Starting position
To perform lifting on socks in the simulator, you need to take the correct starting position.
You need to stand on the platform, and with your shoulders rest against the support. Usually it is made of soft material. Legs should be shoulder width or slightly narrower. Feet should rest firmly on the support and not slip off. Do not carry weight only on toes, because it is traumatic, although it provides maximum range of motion. However, the heel should move up and down freely and fall below the platform level.
To maintain balance, it is advisable to hold the handles. To raise weight, you need to fully straighten and lock the body in this position. However, it is advisable to bend the knee a bit and not move it when lifting.
Equipment
Exercise can conditionally be divided into 2 phases. In the first, standing on toes is carried out. In the initial position, you need to strain the muscles of the leg. Then you need to start to rise, but not quickly. It takes 1-2 seconds to reach the top point. On the rise, you should stop, which will increase the load on the triceps muscle.
In the second phase, the heels fall below the platform level. However, do not lower it too deep, because you can stretch your muscles or tendons. You need to lower yourself slowly. It must take at least 2 seconds to reach a low point.
The second embodiment is the use of an additional reduction. Climbing standing toes is carried out almost to the maximum, but at the end a jerky movement is added to reach the top point. As a result of further reduction, load efficiency is increased. This performance is recommended only for trained athletes.
Main mistakes
The exercise is simple and extremely understandable, however, some shortcomings still occur. It is advisable to avoid them.
- The most common mistake is multiple shin muscle contractions. When lifting toes is performed while standing, calves tighten once at the very beginning. Further convulsive movements do not give a result and can only contribute to muscle “clogging” and reduce the effectiveness of the exercise.
- The knee is not fixed. As a result, the athlete begins to work with him, helping himself to lift the load. The shin load is reduced. The result is half-squats, half-lifts.
- Tossing the shoulders and back. In this case, completely different muscles work, but not the lower leg.
There is nothing complicated in this exercise. However, before taking on the maximum weights, you should develop a technique, since only the correct execution of all elements can save you from injuries.