Standing on the toes: execution technique and basic mistakes

Rising on the toes of standing is one of the basic exercises in bodybuilding. It is aimed at the development of the muscles of the shin. The main load is borne by calves. Also, lifting will allow to stretch the Achilles tendon and make the ankles more mobile.

general information

To perform this exercise it is desirable to use a simulator. Especially at the initial stage, because it allows you to fix the body in the correct position. Also, the simulator makes it possible to work with a lot of weight, while reducing the risk of injury to a minimum. The technique is also better to work on special equipment.

Ascending sitting, standing on the socks contributes to the development of the shin, especially the triceps muscle, consisting of soleus and gastrocnemius. As a result of the exercise, the back surface of the legs is qualitatively elaborated and acquires a beautiful shape. Bodybuilders recommend performing this exercise at the end of the workout.

Also, stabilizing muscles are included in the work. A large static load is received by the press and the back.

Initial position

To perform lifting on the socks in the simulator, you need to take the correct starting position.

It is necessary to stand on the platform, and shoulders rest against the support. Usually it is made of soft material. The legs should be on the width or slightly narrower than the shoulders. The feet should stand firmly on the support and do not slip. It is not necessary to transfer weight only on socks, since it is traumatic, although it provides the maximum amplitude of motion. However, the heel should move freely up and down and fall below the level of the platform.

To maintain balance, it is desirable to grasp the handles. To lift the weight, you need to fully straighten and fix the body in this position. However, it is desirable to bend the knee slightly and do not move it when lifting.

Equipment

The exercise can be conditionally divided into 2 phases. In the first, lifting is carried out on the toes. In the initial position, you need to strain the muscles of the shins. Then you need to start to climb, but not quickly. It takes 1-2 seconds to reach the top. 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 let it go too deep, because you can stretch the muscles or tendons. It is necessary to go slowly. It takes at least 2 seconds to reach the bottom point.

The second option is to use an additional reduction. Climbing to the toes of standing is carried out almost to the maximum, but at the end jerky movement is added to reach the top point. As a result of additional reduction, the load efficiency increases. It is recommended that such a performance only for trained athletes.

Basic Errors

Exercise is simple and very clear, but some shortcomings still occur. They should be avoided.

1. The most common mistake is a multiple contraction of the calf muscles. When lifting on standing socks is performed, the calves strain once in the very beginning. Further convulsive movements do not work and can only contribute to "hammering" the muscles and reduce the effectiveness of the exercise.
2. The knee is not fixed. As a result, the athlete starts to work for them, helping himself to lift the load. The load on the lower leg is reduced. As a result, half-squats-half-lifts are obtained.
3. Toss your shoulders and your back. In this case, very different muscles work, but not the shin.

There is nothing difficult in this exercise. However, before taking on the maximum weights, it is necessary to work out the technique, since only the correct execution of all the elements can save you from injuries.