Stand near a wall or sturdy object for balance support. Shift your weight to one foot and slightly bend the other leg, raising that foot off the ground. Position the ball of your supporting foot on an elevated surface like a block, step, or weight plate. Allow your heel to hang off the edge. Place your fingertips on the support for balance only, not to support your weight. Keep your supporting leg straight but not locked. Lower your heel toward the floor until you feel a stretch in your calf. Push through the ball of your foot to raise your heel as high as possible. Rise up onto your toes, focusing on contracting your calf muscle. Hold the top position briefly, then lower back down with control. Complete all repetitions on one leg before switching to the other.
Znajdź program
