How to train the muscles of the lower limbs?

Many men want to have muscles, but this requires exercise. Some men without muscles are always unpopular with women. There are many advertisements that exaggerate the effects, and many people would rather be deceived than choose healthy methods to grow muscles. If you want to grow muscles healthily, you can only do so through exercise and fitness. Some people don’t know how to grow lower limb muscles. Let’s learn how to train lower limb muscles.

1. The common method of calf exercises is to complete the specified number of sets and repetitions with a fixed weight. The result of this kind of training is that the stimulation of the small calf muscles is not deep or comprehensive, and the muscles cannot be completely fatigued. Because when you do the first 2-3 sets with a fixed weight, you are using the strongest part of your muscles, which ensures that you complete the exercise with the correct posture. However, in the subsequent exercises, the phenomenon of borrowing force will appear, and the exercise will be completed before the small muscles reach fatigue. This will not stimulate more muscle fibers, especially the stimulation of deep muscle fibers is insufficient and incomplete.

2. Another exercise method is the incremental method, which is to increase the weight and reduce the number of times as the number of sets increases. By gradually increasing the weight, you continue to put more stress on the exercise area and break through the muscle's adaptability. This weight-adding method is the best choice for training large muscle groups, but it may not be effective for training calf muscles. Because when you use the incremental method to train your calves, as the number of sets and weights increase, it becomes increasingly difficult to complete the movement. In subsequent exercises, the phenomenon of leveraging force will also appear, the movement will not be deformed, the stimulation will not be focused or the "peak contraction" will not be reached, so that some muscles will not be stimulated or the stimulation will not be deep and thorough. Although gradually increasing the weight improves the ability to lift heavy objects, the growth of each individual muscle in the muscle group is small. In addition, the calves are resistant to fatigue, and it is difficult to reach their fatigue limit by using heavy weights and low repetitions. Only small to medium-intensity weights and high-repetition stimulation of more than 12 times can push the calves to the fatigue limit.

3. The advantages of using the decreasing method to train your calves are: first, as the weight decreases, the psychological pressure caused by the weight can be eliminated, extra physical effort can be avoided, and more attention can be focused on the movement process, achieving extreme contraction and ensuring the quality of the movement; second, as the weight decreases, the number of sets and repetitions increase, which can mobilize more muscle fibers to participate in the work. In addition, as the weight decreases and the number of times increases, the muscle tension is greater and more lasting, more motor units are involved in the work, and the efficiency is higher. This can effectively promote muscle growth.

The above is a detailed explanation and introduction on how to train the muscles of the lower limbs. It is recommended to perform some simple warm-up exercises before training so as not to cause muscle strain and other problems during exercise. However, when training the lower limb muscles, you must practice and exercise for a long time. Don't fish for three days and dry the net for two days. Don't practice today and not practice tomorrow. Otherwise, you will never have lower limb muscles.