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EXERCISES FOR TWIN

Publicado el : 07/16/2017 17:10:13
Categorías : RUTINAS DE EJERCICIOS Rss feed

Heel lift with dumbbell
Execution of the exercise:
• Standing, place the anterior third of one of your feet on a support that is high enough for proper bending of the heel.
• Hold a dumbbell with your hand on the same side of the calf you are going to train and with your other hand lean against the wall to keep your balance.
• Raise and lower the heel as much as possible and continuously. At the end change foot for the training of the other calf.
Routine: 3 sets of 15 repetitions with each calf.

Elevation of heels with bar on shoulders
Execution of the exercise:
• Stand, hold a barbell with weights on your shoulders.
• Place the front third of your feet on a stand at a height of about 10 cm.
• Lower both heels as much as possible.
• Elevate your body using only your feet. Do not bend your knees throughout the exercise.
Routine: 3 sets of 20 repetitions.

Elevation of heels with barbell on thighs
Execution of the exercise:
• Seated, place the front third of both feet on a support that is high enough for proper bending of the heels.
• Accommodate a load on your thighs, which can be a barbell or dumbbell.
• Raise and lower your heels as much as possible and continuously.
Routine: 3 sets of 20 repetitions.

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