A simple way to do strength training is much more effective

What is eccentric exercise

When a muscle contracts, it is either shortened or lengthened. Phase in which the muscle shortens, called concentric, and the phase in which the lengthened - eccentric. A simple example: in an exercise to the biceps, when you bend your arm with a dumbbell, concentric contraction occurs, and when the extensor - eccentric.

As a rule, strength training focuses more on the concentric phase. Whereas for the good results it is necessary to work out the two phases, and in some cases to focus on the eccentric.

How useful eccentric exercise

1. Helps to quickly build muscle and become stronger

to muscles grewThey must first be damaged in the process of training, and then recover during the holidays. The recovery cells participating satellite or satellites are arranged on the outer surface of the muscle fibers.

After damage to muscle satellite cells begin to multiply, and the daughter cells are attracted to the injured area. Amphicyte gives its core, an increasing number of actin and myosin in the sarcomere - base unit contractile muscle fibers.

scientists compared theSatellite cell activity is differentially affected by contraction mode in human muscle following a work-matched bout of exercise the effect of eccentric and concentric exercise and found that after 24 hours eccentric load amount of satellite cells is increased by 27%, and after it a concentric It is not changed.

Moreover, the number of satellite cells is increasedEccentric exercise increases satellite cell content in type II muscle fibers Only in the muscle fibers type II, which are able to grow rapidly in size and provide us visually bigger muscles. In type I fibers satellite cell number remains unchanged.

In parallel with the increase in lean muscle mass growEccentric exercise: mechanisms and effects when used as training regime or training adjunct and the strength and power (maximum force × velocity).

A recent studyThe Effects of Eccentric Contraction Duration on Muscle Strength, Power Production, Vertical Jump, and Soreness University of New Mexico found that four weeks of strength training with eccentric phase 2, 4 and 6 seconds, greatly increase the strength and power of trained athletes.

2. increase flexibility

Flexibility important in any sport, including power. For example, in weightlifting, you will not be able to make a breakthrough or push without sufficient flexibility in the shoulder joint.

Eccentric training increasedThe effects of eccentric training on lower limb flexibility: a systematic review the length of the muscles and joint range of motion is not worse than static stretching postures.

In a studyEccentric Training and Static Stretching Improve Hamstring Flexibility of High School Males Russell Nelson (Russell T. Nelson), one group of students performed eccentric exercise, the other - static stretching for six weeks. As a result, the first group increased range of motion at 12,79 °, and the second - at 12,05 °.

3. Protect against injuries

Eccentric exercise damageMuscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications sarcomeres, the sensory nerves in the muscles and proprioceptors, which reduces the range of motion and strength gains.

However, a week later comes the adaptation: muscles are stretched optimally to match the load, which further protect the athlete from injury.

4. Help to overcome the plateau

The eccentric muscle exercises can withstand more weight than concentric. For example, when you have taken too great weight in the bench press and you can not squeeze the bar, you can still hold it on your body or to slowly lower back to the rack.

This feature of eccentric exercise will help you to overcome the training plateau. If you can not perform a concentric exercise with the new weight, try eccentric: it will prepare your muscles and accelerate progress.

But be careful: be sure to ask to insure you if you are performing eccentric exercises with heavy weights.

5. disperse metabolism

If you want to lose weight through strength training, focusing on eccentric exercise.

StudyResting energy expenditure and delayed-onset muscle soreness after full-body resistance training with an eccentric concentration Wayne State University has shown that eccentric exercise the whole body metabolism speed up alone for 72 hours after training. And the results are valid for both novices and experienced athletes.

Scientists from the University of Kansas have also notedMuscle damage and resting metabolic rate after acute resistance exercise with an eccentric overload a significant increase in metabolism at rest 24-48 hours after eccentric exercise.

When the eccentric training should be avoided

With all its advantages, eccentric training is not for everyone. In some cases it is necessary to refrain from them.

• If you have a joint diseases such as osteoarthritis. Eccentric training can increase the pain in damaged joints.
• During the recovery period after the injury. Since eccentric muscle exercises injure more than concentric, after injuries should be particularly careful. Before starting training, consult a physiotherapist.

How to add eccentric exercises in training

You can do almost any eccentric exercise, simply extending the phase of stretching the muscles under stress. For example, if you do bench press, lower the bar for 4-6 seconds, and lift for 2 seconds.

Here are a few exercises that can be done easily eccentric.

1. Push ups. Slowly lower yourself down quickly squeeze himself up.
2. pull. It is bringing exercises for classic pull-ups. You are doing a pull-up jump, and then unbend his hands slowly as possible, hold your body weight.
3. Split squats on one leg. Slowly lower down, go upstairs quickly.
4. with weight squats. Slowly lower yourself down slightly delayed at the lowest point and go upstairs quickly. Exercise will help to develop the mobility of the hip joint.
5. Leg extension in the simulator. Unbend feet quickly, and slowly bend.
6. Press of dumbbells upward. Lift the dumbbell quickly and lowered slowly.

exercise concentric phase should be fast but without jerks, otherwise you risk damage to the muscles or ligaments. Eccentric phase try to do as long as possible: from 4 to 10 seconds.

What awaits you after eccentric exercise

Eccentric exercise causes delayed muscle painReduces the range of motion and muscle strength immediately after training, 24Eccentric exercise and delayed onset muscle soreness of the quadriceps induce adjustments in agonist-antagonist activity, which are dependent on the motor task and 48The Effect of Eccentric Exercise-Induced Delayed-Onset Muscle Soreness on Positioning Sense and Shooting Percentage in Wheelchair Basketball Players hours after training.

From this can not be avoided, but for the pain and stiffness should progress. The body quickly adaptsEccentric Exercise Testing and Training N94-28363 to the eccentric training to increase strength and ability to withstand stress without injury and pain.

How often arrange eccentric exercise

Since the heavy eccentric exercise causes pain in the muscles and limit the strength and range of motion for up to seven days, it makes no sense to perform them more than onceEccentric Resistance Exercise for Health and Fitness a week or you just do not have time to recover.

The day after eccentric exercise perform light exercises with a focus on the concentric phase. This will speed upLight concentric exercise during recovery from exercise-induced muscle damage recovery.

If you are not going to hold heavy eccentric exercise, you can do two or three exercises with a focus on the eccentric phase in each workout.