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Bench socks in the simulator

4 min read

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.

The contents

  • 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

Technique exercises

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:

  • Make original, stretch the feet into the platform in the width of the hips;
  • To alienate the platform, leaving the toes;
  • To remove the safety handle;
  • To run the platform presses the desired number of repetitions;
  • To return safety, and complete the approach
  • 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:

  • To monitor the position of the knees, to keep them stable, not to push the kneecap back during the exercise and do not bend the knees;
  • Consciously contract the muscles in the phase of peak stress to “squeeze” the muscles;
  • Try to do the first approaches of exercises with greater amplitude, and then, as you fatigue the muscles to move to reduced;
  • Stretch the muscles after exercise to provide a fast and efficient recovery;
  • Alternate the different types stop at the platform. You can work with toes slightly apart, or with feet parallel;
  • Try not to “break” an ankle joint and not move so that it is not working in a natural plane;
  • Never perform a bench press platform socks in inappropriate footwear. Of course, not like flip-flops or socks, but weightlifting shoes for the squat is not the best option. The perfect shoes or sneakers, sole which is bent;
  • Not to put socks stop too close to the edge of the platform. So really, it might be easier to work with, despite the offset center of gravity. But socks can slip, which is pretty traumatic.
  • 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.

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