Pump the calf is a difficult task. They consist of the gastrocnemius and soleus muscles, and both groups are in constant motion. These muscles work during walking, running, lifting on tiptoes. They are used constantly. We can’t exclude them from everyday life. Therefore, the gastrocnemius and the soleus – strong and hardy. Often their development is a big problem. Training in the simulator is more promising than with a free barbell if we are talking about beginners as well as professional athletes who perform a high volume of training load. Use of the machine helps to minimize the risk of injury, and really work to failure.
- 1 What muscles are working
- 2 benefits of exercise
- 3 Technique exercises
- 4 Recommendations
What muscles work
The calf somehow work in squats, rods and thrusts, but they need isolation exercises if we are talking about the lack of volume. Load in the bench socks just is isolated. If, for example, any donkey raises, we turn on another machine to stabilize, and the muscles of the back, if it held weight, then we avoid this by working only at the expense of calf.
The load is evenly distributed between:
- The calf muscles;
- Soleus muscles
Thus both external and internal, layers of the muscles worked in this exercise. The movement resembles a simple rise on your toes and is anatomically natural. No problems with it the athlete at any level can not occur.
The benefits of exercise
The most significant exception from the working circuit of the vertebral column. It gives a chance to the athletes who received a serious spinal injury, is still to build muscle. There is no load on the lower back, and the impact on the trapeze as when performing lifting with a barbell. The movement is completely natural and can perform it every beginner.
What is the effect of bench socks on muscles:
- Caviar compacted;
- There is relief;
- Improve power and power-speed characteristics;
- Increased efficiency in the sit-UPS through improved amplitude and stability;
- Movement is the prevention of injuries of the tendons
It is important to stay in the trainer so that the back didn’t feel absolutely any load. You need to sit on the seat of the simulator, customizing it so that it is easy to remove the platform due to the entry on tiptoe. The knees should be straight or slightly bent.
The technique itself looks like this:
Usually for a novice athlete, it is sufficient only 15-20 reps of 3-4 approaches to create incentives for the growth of the calf. But there are and individual situation. If an athlete has good stamina from nature, it can have problems with this exercise. It may not give the right incentives for growth, and then you have to include additional repetition.
Important: this movement is not performed at power. It always worked in mnogopotochnoy mode to failure, or to a state close to failure. Caviar not to pump in the power mode because of the peculiarities of their anatomical role.
Adherence to these recommendations will help to make the exercise more effective. They will keep equipment and work exclusively target muscles, but not all the others.
To improve the quality of training needed:
Bench platforms are good because you can use a fairly high weight lifting weights and work almost in denial. This is an effective exercise that is suitable for both novice and experienced athlete.