măgarul se ridică cu o mreană stând

The donkey raises with a barbell sitting — technique exercises:

1. Place the stand at a distance of 25-30 cm from the bench.
2. Sit on a bench and put socks on the cradle as shown in the figure.
3. With the help of a partner put the rod on the upper part of the thigh, approximately 10 cm above the knee and lock it. This will be your initial position.
4. On the exhale, lift your heels as high as possible, straining calf muscles.
5. After a short pause, slowly return to starting position. Tip: for maximum effect, strain your calves as much as I can.
6. Completați numărul necesar de repetări.

Variations: you can also use the Smith machine or trainer for gastrocnemius muscles for this exercise. Or use dumbbells instead of barbells.

Exercițiu video: