- According to personal trainers, strength training has different types of muscle contractions and has its own advantages.
- Weird exercise involves lengthening, helping to increase muscle size by causing more stress.
- Concentric exercise involves shortening muscles, which may help build strength and recover.
According to personal trainers, using multiple strength training techniques can help you get the most out of your training.
According to Seattle Strength and Performance owner and coach Chris Travis, different types of strength training have unique benefits, such as increasing strength and strength, increasing running speed, and becoming more active in daily life. ..
“Our core value is that strength training is for everyone. We believe it is very beneficial to your life, so we can use it for everyone. I’m trying to do that, “he told the insider. “Within the first few weeks, people feel so strong and better because their bodies are adapting to something they have never seen before.”
With the right type of exercise, you can balance your workouts to specific goals, such as increasing muscle size, maximizing strength, and recovering from muscle aches. ..
“These are all tools in the toolbox and depend on what you’re training in,” Travis said.
Negative quirky movements are great for building muscle and completing foam
Resistance or strength training stresses the muscles and encourages them to adapt by becoming stronger (and often growing in the process). When a muscle contracts while stretching, it is known as an eccentric exercise.
Eccentric movements are usually accompanied by a descending part of the movement, such as slowly regaining weight after curling the biceps.
The main advantage of eccentric exercise is that it creates a lot of tension. This helps the muscles get bigger and stronger and maximize the gain.
“We’re doing a lot of eccentric work because people who start strength training can build their muscles very well by not moving too fast and not understanding their range of motion,” Travis said. increase.
One example of using eccentric work to build muscle is to add tempo to an exercise such as a TRX line and lower the count by three instead of dropping all at once.
Eccentric exercises help all athletes, especially beginners, improve their ability to do more exercise in a good way, rather than gaining momentum or compromising their position.
“In many cases, just recreating it can cause the body to be out of position. Forcing it to slow down eccentrically helps maintain body perception and stability,” Travis said. Says.
Practicing only the eccentric part of the movement is known as negative. One example is to jump or step up to the pull-ups and use the controls to slowly descend to build the right muscle groups to improve the strength of the pull-ups. You can improve push-ups by using a similar technique, starting with the board, lowering to the bottom of the position, and then resetting.
According to Travis, beginners can also benefit from isometric exercises with restful reinforcement because they have less impact on the joints and help build stability and good shape.
Concentric exercises such as sledging improve muscle strength and reduce the chance of damaging you.
The exercise of contracting muscles while shortening is known as concentricity. According to Travis, it’s great for building strength and endurance, especially in complex exercises involving multiple muscle groups, such as gaining weight on a deadlift.
Studies suggest that concentric exercise is unlikely to cause delayed onset muscle soreness and can be too painful to go to the gym the next day. As a result, coaches try less impactful concentric tasks such as pushing a sled or biking to actively recover to improve blood flow to the muscles and promote muscle repair. recommend to.
