A significant lag in any muscle group (even, it would seem, the most insignificant and inconspicuous) is very striking even to inexperienced people. And other athletes will understand at first glance how well you train. And bodybuilding is a proportionally developed body.
Very often this applies to the muscles of the legs, and, in particular, the calf muscles. If the hips are paid more or less attention, then the study of calves simply ignores the vast majority of athletes. The result, of course, is easy to notice: the “swayed” torso, thick hips, and fragile, ridiculously looking calves against this background – the picture is not uncommon. To avoid such problems, you should regularly include in the training complex the only one exercise – lifting your toes while sitting, which will be enough to restore harmony. Studying the question – how to build up your legs, attention should also be paid to the calf muscles.
Lifting on socks
The calf muscle working during this exercise is located on the back of the ankle. It covers its upper and middle parts, and occupies a rather considerable surface. Its main function is flexion of the ankle.
In addition, the soleus muscle gets its load (got its name because of its characteristic shape). Located deeper, under the calf, she assists her in flexing the ankle joint.
To whom, when and why to perform lifting on socks while sitting
Accented to work out the calf muscles allow only a few ways, and lifting on socks while sitting is one of them. Compared with another – standing on toes – it is characterized by a simplified technique and a complete absence of load on the spinal column.
There are no exceptions in this regard – the exercise is equally suitable for both an experienced professional and a novice athlete.
Since the exercise does not belong to the most basic and necessary, it is usually performed at the end of the training complex (naturally, on the day of training the legs). The calf muscles are quite willing to “respond” to the load, so lifting on socks can be done once a week – this will be enough for the calves to grow, not lagging behind other muscle groups. If you want to speed up the process, do the exercise more often.
Since subcutaneous fat in this area is practically not deposited, for the calves there are no concepts of “drying” and “set”. The exercise is equally relevant and useful in any period of training.
For accented and highly effective study of the above muscle groups. If you want to get powerful and voluminous calves, this exercise alone will be enough to achieve this goal.
Rises on socks while sitting are carried out in a special simulator – such are available in most modern gyms. The usual design is the seat and the thrust rollers located in front of it, attached to the movable part on which the weight is fixed.
- We sit in a special simulator for lifting on socks. Feet (approximately the front third) are placed on special supports located above the floor. The hips (their lower part, closer to the knee joint) we rest from below in the persistent rollers. The body – straight, hands – still lie on the handles, which are usually located above the thrust rollers.
- By the tension of the calves, we extend the leg in the ankle joint (rising to the socks), push the thrust rollers up.
- At the top point we make a short exposure, trying to maximize the calves tension.
- Gently lower your heels down as far as possible.
- Repeat the required number of times.
Important nuances and tips
- Working weight. It is most effective to use the average working weight – the minimum will not allow you to fully load muscle fibers, and the maximum will not allow you to move in full amplitude. Weight is selected based on the number of repetitions.
- The number of repetitions. The best option is from 10 to 20 times. Based on this number, choose the working weight. In this case, movement must be performed smoothly, “cleanly” and in full amplitude.
- Execution speed. You should move smoothly, at an average pace.
- Body. The body remains motionless throughout execution.
- Delay at the top. Delay at the top is relevant and very effective – it allows you to use the deep fibers of the soleus muscle located below.
- Amplitude. The maximum efficiency from the exercise can be achieved only if the amplitude of the movement is complete. And if the rise on the socks can be performed to the end, then the heel very often rests on the floor, which reduces the amplitude. To do this, very often they put something under the supports for socks (pancakes from the bar, for example), lifting them even higher above the floor.
- Foot. Different position of the foot (turn of the legs) is able to accentuate the load on a specific area of the muscles. Turning the socks inward, you work out the soleus muscle, which will “push” the calf outward, giving the leg a massive appearance when viewed from behind. Turning the socks outward, you load the lateral part of the soleus and calf muscles, which will increase the thickness of the calf.
- Footwear. Quite an important aspect – when performing the exercise, it is recommended to undo the sneakers in order to bend the ankle joint was more convenient and simpler.
- If there is no special simulator, you can make lifts by putting socks on any support (about 5-10 centimeters high), and put a pancake on the knees from the bar.