Stand firm:
The main point of standing and lifting the heel is to stand on the mat with your forefoot, hold the barbell on your shoulders with both hands, and then lift the heel repeatedly. You can also practice standing on a special high-heeled bracket. Generally, do 3 to 8 groups, each group does 10, and each group has a rest 1 minute.
Action essentials:
Lift heel's movements are mainly accomplished by the contraction of gastrocnemius. When lifting the heel, you should feel that the calf muscles are fully contracted, and then slowly descend to the minimum after a pause, so that the calf muscles can be fully extended.