Подъем на носках

Starting position

1. Stand tall with your feet hip-width apart, toes pointing forward.
2. For a bigger range of motion, stand with the balls of your feet on the edge of a step or a sturdy platform, heels hanging off.
3. Lightly hold a wall or railing for balance. Knees straight but not locked.

Execution

1. Exhale and rise onto your toes as high as you can, pressing through the base of your big toes.
2. Hold the top for 1 second, squeezing your calves.
3. Inhale and lower slowly. On a step, drop your heels slightly below the edge into a comfortable stretch.
4. Don't bounce at the bottom — pause briefly before the next rep.

Common mistakes

• Fast, bouncy reps — momentum and tendons do the work instead of the muscles.
• Partial range of motion — the calves work through a short range and progress suffers.
• Rolling onto the outer edge of the foot — weight on the little toes strains the ankle; keep it over the big toe.
• Bending the knees — some of the work shifts to the thighs.

Beginner tips

• Calves respond well to high reps: 15–25 slow reps per set is normal.
• When 25 reps feel easy, move on to single-leg raises.
• Tempo: 1 second up, pause, 2–3 seconds down.

Alternatives

• Standing Dumbbell Calf Raise — the next step with added weight
• Seated Calf Raise — more emphasis on the soleus
• Standing Barbell Calf Raise — heavier loads with a barbell