Di rûniştina simulatorê de Rabûna li ser çokan

Lifting on socks sitting in the simulator is the technique of the exercise:

1. Sit in machine and place your feet on the lower part of the platform so that the heels were behind it, as shown in the figure. Depending on what load you want to, toes pointing forward, inward or outward. This will be your initial position.
2. Place your feet under the lever, which is pre-adjust to the desired height. Grasp the arm.
3. Gently lift the lever, lifting the heel. This will be your initial position.
4. On the inhale slowly lower your heels. Follow the movement until, until you feel stretching in the calf muscles.
5. On the exhale, lift your heels as high as possible, straining muscles. Hold this position.
6. Hejmara dubareyên hewce temam bikin.

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