Coach Prygunov recommended the “donkey” exercise to work out the calf muscles
Fitness trainer Mikhail Prygunov named an exercise for effectively working the calf muscles. His words are quoted by “Championship”.
The specialist recommended the “donkey” exercise, which is used in strength gymnastics and bodybuilding. He emphasized that it is necessary to try the element for the first time under the supervision of a trainer in order to avoid injury. Prygunov added that the exercise is contraindicated for those who have problems with the ankle, knee or hip joints, as well as the back.
To perform the exercise, you will need a weight (a lighter weight partner), a stable platform 10-15 centimeters high and a fixed fulcrum for the hands. You can also perform the “donkey” exercise on a special simulator. The trainer recommended doing three or four sets of 10-15 lifts.
The exercise is performed as follows. Place your toes on the edge of the platform, your heels on the floor, and your pelvis positioned directly above your feet. Lean forward at a right angle and place your hands on the support. Then help your partner position himself on his lower back and bend his knees slightly. As you exhale, lift your heels off the floor and rise onto your toes, holding for two to three seconds. As you inhale, slowly lower your heels as low as possible, but do not place them on the floor.
Earlier, fitness expert Marat Gazzaev gave advice on how to safely complete a workout. He recommended spending 10-15 minutes after class on stretching, massage and contrast procedures.
Source: Lenta
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