How to raise your twins muscle.

Date: November 23rd, 2020

raise twins muscle

Twins muscle - structure and function

The twin muscle itself consists of two nearly identical heads and hence its name. You can also tell about it that it is bipolar and apart from the main movement it does in the ankle joint it also goes past the knee joint and clings to the thigh bone. Because it clings to the thigh bone, beyond the point movement we mentioned earlier, it also helps to flex the knee.

The same knee flexion is marginal but in fact it doesn't matter because when the knee is bent, the twins will go limp, its length will be adversely affected causing the muscle to lose its contraction and just at that point it will enter the soleus muscle we talked about earlier and here we will elaborate a little more .

Who are you the soleus muscle?

soleus muscle

The soleus muscle, unlike the twin muscle, is not two-jointed and clings just below the knee in the shin. It is located under the twin muscle and its shape resembles a sole. Muscle work becomes dominant and almost exclusive when the knee is bent and the loose twin muscle is unable to produce contraction. Of course, at the functional level, both muscles have other important functions, such as preventing us from falling forward as we stand.

So how does all this help us to pump the twins muscle?

Now that we understand which muscles make up our lower extremity area from knee to bottom, we can better understand how to work on those areas to get maximum results. Before we continue, it is desirable that we sharpen the following emphases that are important to remember when we want to make the muscle evolve:

  • It is important to give proper attention to the diet menu. Of course it will almost always be impossible to achieve hypertrophy and muscle fatigue without being in a positive caloric balance composed of the right foods. What are the right food fathers? Let's just say it probably won't be enough to rely on just one food parent alone and make sure you consume enough carbs, proteins and good fats. Of course in the right attitude and according to the menu - it is recommended that you get a qualified nutritionist customized for you.
  • It is known that hypertrophy can be achieved through mechanical stress when we work at high weights that overload the muscle and probably allow for a small repetition range but at the same time it is important to work on all muscle fibers including high repetition work both functionally and because high repetition range may encourage hypertrophy through Metabolic stress. Although more research is still needed to establish an absolute stance on the subject, high repetition training may also encourage growth. The improvement was probably achieved through the metabolic stresses resulting from the byproducts (e.g. lactic acids) of high repetition training. It is therefore important to stimulate the muscles in a variety of repetitions and not to set them on a specific and specific range. In my opinion, you should also monitor the progress and make sure that you are loading gradually, consistently and at your pace.
  • Adequate rest and recovery are critical both in terms of intensity and volume of training and in terms of muscle development and rehabilitation after exercise. For set-to-set rest, this is an individual matter, a whole post can be written, but it is usually customary to give greater rest as the weights increase, to give the body enough time to replenish the ATP repositories which are the energy fuel needed to perform the set. The shorter the rest time, the lower the body's ability to generate energy through the lactic anaerobic pathway - the same pathway that utilizes glycogen stores and causes byproduct - the production of lactic acids. Although we have seen that metabolic stress (usually obtained through short rest) can encourage hypertrophy. This may involve the trainee's ability to make the best use of each set due to the long rest and to create more mechanical stress. As for resting between workouts, it's important to remember to give the muscle plenty of time to rest. It is customary to separate workouts and do not exercise for that muscle on consecutive days to allow it enough time to recover, rehabilitate itself and grow.

So, what do you do?

Having gone over some of these important highlights, let's talk about how you can increase the twins muscle. Of course, twins and soleus exercises together are probably the first exercises to do, but I'm assuming that most of these exercises you already know, have done, and are ready for something new. Briefly, just mention that these are the exercises in which the knees are straight and you do a spoon-bending against any resistance such as: pressing your feet, standing on a step for example and the like.

In order to increase the calf area or at least inflate the calf area, apart from training the twin muscles we must spend time and inflate the soleus muscle as much as possible, assuming that isolated work on the soleus muscle may stimulate it better - maximal hypertrophy in the soleus muscle may cause the twin muscle to fail. Located up will be pushed out - which may give the calves a bigger and more impressive look!

As mentioned earlier, working on the soleus in a way that is as dominant as possible will be made better when the knee is bent.

There are two effective exercises to do this:

  1. Sitting, bending a spoon against a smith device
  2. At the sitting, a spoon bent against a handbell

Sitting, bending a spoon against a smith device

  1. A bench should be placed inside the smith device so that when the knees are lowered under the rod, put on the optional round neck pillow that hugs the rod
  2. The feet can be placed on a step to create a slightly wider range of motion in the eccentric stage where the heels go down with the heels down
  3. Choose the weight against which you want to train
  4. Place the pole on your lap and make a point with your feet up

At the sitting, a spoon bent against a handbell

  1. Place a bench in the area you intend to practice
  2. The feet can be placed on a step to create a slightly wider range of motion in the eccentric stage where the heels go down with the heels down
  3. Choose the weight against which you want to work out, you can use the plate or free weights
  4. Place the dumbbell on your lap and make a point with your feet up

Of course, in both exercises you can do work on each side separately.

It is emphasized that the content is not suitable for everyone. The content presented is for enrichment only, partly personal opinion and interpretation and in no way encourage the use of dietary supplements and / or supplements / substances of any kind. The content does not constitute a recommendation for a nutrition, exercise, or exercise program, or otherwise, of any kind and the content should not be considered a substitute for individual consultation with a physician and any qualified or relevant body.