Some time ago in HowStuffWorks we dedicate a whole section to those just starting out in the gym or work your muscles, it is of the Guide for beginners today describes a simple exercise to work the back and bottom face of the legs, it is of the foot heel lifts that you are requesting the twins work.
Execution of the heels of foot elevation technique
As the name of the exercise says it, to perform the movement we need to start standing up, with feet apart about shoulder width and knees slightly bent should take off the heels of the soil while we carry out an extension of the feet to raise the body while it is sustained by the tip of the foot.
Important is that the back is straight and that body is raised by Flex plant or the lift your heels. We can perform the movement with a bar held on the torso, dumbbell taken in both hands, or on a bench, in which we will only support the feet at their tips and have the extra difficulty of heels perform one greater during tour.
This exercise can also be done in specific machine, in which we must place shoulders under lined pads and feet on a platform, to then mobilize with heel lift large weights.
Elevation as well as the decline of the heels to the starting position must be controlled and slow, in order to properly work the involved muscles.
Muscles worked with heels of foot elevation
This exercise, as we said initially, works the legs in your face back and bottom, an area we often neglect that but that deserves our attention.
With the lifting of foot heels sural triceps which is composed of muscles as the soleus muscle works and the Twins.
The inner twin It will be more work if we put to the heels of foot elevation “V”-shaped feet i.e., in heels and separated in the tips, while if we formed a “Inverted v” and we join the tips of the feet but we separate the heels, we will work with the heels lift the external twin to a greater extent.
Tips and common mistakes when performing foot heel lifts
- To work the twins in a comprehensive way, we suggest you do the exercise by varying the position of the feet in order to apply for the different portions of the muscles.
- Keep the back straight and not too flexed knees during the exercise, as if they are bent much more work the soleus than twins.
- No rebounds to perform heel lift, but rather, retains a constant and gentle route to concentrate work on twins.
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