Stand up and lift your heels.
Exercise muscles: mainly exercise gastrocnemius and soleus (triceps surae). Secondary exercise: trapezius | erector spinae | rectus abdominis.
Exercise method: Stand with your feet shoulder width apart, put the barbell behind your shoulders with your palms forward, hold your chest out and abdomen in order to keep your body straight and your feet straight. Inhale in preparation, exhale, lift your heel with your toes to support your body, pause for a while, inhale again, and so on.
Sit with your heels up.
Exercise muscle: mainly exercise soleus muscle (triceps surae)
Exercise method: First, stand in front of the sitting lift heel machine, adjust the appropriate counterweight and sit on the lift heel machine. After putting your legs on the inclined plate, pay attention to the suspension of your heels, and then adjust your body posture. When your body is in a vertical position, you can inhale to prepare. When exhaling, you can lift your heel with the strength of your calf, pause when you lift it to the highest position, then inhale slowly, return to the position where the sole of your calf is parallel to the ground or slightly lower, and then lift your calf quickly and forcefully. Repeat this for 8- 12 times.