Rise on socks with dumbbells standing

Stand up straight, holding dumbbells in your hands. Place your socks on a solid and stable wooden stand (5-8 cm high) so that your heels touch the floor, as shown in the picture. This will be your starting position. The toes should be pointing forward (for an equal load on all parts of the calf muscles), slightly inward (for the load on the outside) or slightly to the sides (in order to load the inside). As you exhale, lift your heels off the floor, rising to your toes. Hold this position for 1-2 seconds. On an inhale, return to the starting position, lowering your heels to the floor. Complete the required number of repetitions. Tip: As you gain experience and strength, use straps to avoid hurting your wrists and preventing dumbbells from slipping out of your hands.