Eccentric contraction exercises have been gaining popularity in recent years, thanks to their ability to improve strength and muscle function. Unlike traditional exercises that focus on concentric contractions (shortening the muscle fibers), eccentric contractions lengthen the muscle fibers, which can help to enhance muscle performance and reduce the risk of injury.
If you`re looking to incorporate eccentric contraction exercises into your workout routine, here are some examples to get you started:
1. Squats
Squats are a great way to work out your lower body, and adding eccentric contractions to your squats can help you to build strength and improve your balance. To perform an eccentric squat, lower yourself down slowly, taking about 4-6 seconds to reach the bottom position. Hold the position for a few seconds, then return to the starting position quickly.
2. Lunges
Lunges are another excellent lower body exercise that can be made even more effective with eccentric contractions. To perform an eccentric lunge, step forward with one leg, lowering yourself down slowly as you do so. Hold the position for a few seconds, then push off the front foot and return to the starting position quickly.
3. Deadlifts
Deadlifts are a compound exercise that work out multiple muscle groups, including your glutes, hamstrings, and lower back. When performing an eccentric deadlift, lower the weight down slowly, taking about 4-6 seconds to reach the ground. Hold the weight at the bottom position for a few seconds, then return to the starting position quickly.
4. Plyometric exercises
Plyometric exercises, such as box jumps or jump squats, can be made even more effective by adding eccentric contractions to the movements. For example, when performing a jump squat, lower yourself down slowly as you would in a regular squat, then explosively jump up and land softly on the ground.
5. Chin-ups
Chin-ups are a challenging upper body exercise that can be made even more difficult with eccentric contractions. To perform an eccentric chin-up, pull yourself up to the bar as you would in a regular chin-up, then slowly lower yourself down, taking about 4-6 seconds to reach the bottom position.
In conclusion, eccentric contraction exercises are a great way to improve your strength and muscle function, and there are many different exercises you can try incorporating into your workout routine. To make your workouts even more effective, be sure to focus on proper form and technique, and challenge yourself with progressive overload by increasing the weight or reps as you get stronger.