Content of the Article
Of all the muscles, twins are among the most underdeveloped in those who train frequently in the gym. They are a muscle that is also essential for good physical maintenance, not to mention their aesthetic potential. If you want to know how to gain muscle mass in your twins, you must know something about their anatomy first - read on and get strong twins in no time!
The twin has 2 main parts. The soleus and gastro-technical muscles. The soleus is a broad, flat muscle located in the tibia and fibula. Gastrocnemics are the large muscles located near the middle and go to the upper fibula and tibia. The gastrocnemius muscle breaks down into 2 smaller sets, known as the middle head (inner calf) and the lateral head (outer calf).
How to train twins to strengthen them
Think about this: each and every day you walk, and as you walk, you exercise your twins. You're pushing at least your anatomical weight every time you take a step. So, when you go to the gym and exercise your lightweight twins, you're really overwhelming your muscles? It is true that, although we all walk, very few have developed the muscle of the twin. Therefore, in order for this muscle to thrive, it has to be subjected to an enormous strain.
Unfortunately, there are not countless exercises to delimit the different and entertaining twins that one can do to expressly exercise one's twins. It is also essential to keep in mind that these muscles can be trained effectively in a high repetition range, because they are used to the extra work. For we use them continuously in actions such as walking and climbing stairs. Even before you start training to strengthen your twins, it is essential that you learn to relax your twins before and after exercising at all times.
More tips for exercising twins
Twins can be worked with or without weights. Simply bend over and hold on to a bench, carry some weight on your back, and lift your heels by pausing at the top of the muscle contraction. Then he lowers his heels again, practically touching the ground and repeats.
If you need to raise the level of your twin training, you can keep dumbbells or a bar to add even more weight. This exercise emphasizes the gastrocnemius muscle set.
There are two ways of lifting the twins standing up to work. Whether it's in a machine or with a bar on your shoulders as if you were going to do a squat. The use of a machine is more common for working twins in the gym, because the lifter does not need to stabilize the bar on his back while exercising. You can also create alterations of this exercise by using only one leg or by pausing at the top of the contraction for a temporary period.
How to work sitting twins
Seated twin lifts are more generally performed using a sitting machine, and a padded section rests on your knees. This allows the legs to be at a 90° angle, and helps to place most of the emphasis on the soleus muscle set. If your gym doesn't have a machine to work the sitting twins, you can still do the exercise.
Sit on a bench and put a weight bar on your knees. Then, with your feet shoulder-width apart, simply lift your heels off the floor and pause at the top of the muscle contraction, then lower your heels face down, practically touching the floor and repeat. If the bar hurts your knees, you can take off your shirt and wrap it around the bar to pad it.
Use these helpful tips to gain muscle mass in your twins and get some heart-stopping legs this summer.