Eccentric exercises: way to enhance and improve heart health

Weight loss is not the only reason why many of us play sports. For many people, the goal can be an increase in strength and just be healthy. There are many methods that can help you achieve your fitness methods. One example of this is an eccentric exercise. This involves a gradual weight loss while maintaining control. This is a popular fitness technique as it can help improve physical strength and lead to muscle growth. It can also increase flexibility and improve heart health. If you are a fitness lover, you probably already do this exercise. However, this is not limited to the gym lovers, as people at all fitness levels can try.

What is eccentric exercise?

Eccentric exercises are a strength training technique that is often used while operating. It focuses on the active lengthening of the muscles under the tension, the said.

“This type of exercise is focused on slowing the negative phase of movement that creates power and control,” explains the fitness expert the Singh Takur.

What are the benefits of eccentric exercise?

Before you find out how to include it in your fitness procedure, know the benefits of eccentric exercises:

• Increased muscle force: Eccentric exercises are great for improving strength. This can improve muscle strength and strength in healthy people, according to studies published in sports medicine in 2013. This creates tension in the muscles, which leads to increased strength.
• Improved coordination: “Control of the extending phase improves stability and coordination,” the expert says. This is especially important in sports or daily activities when you need to control your body in different conditions.
• Increased flexibility: As the muscles are stretched during load, eccentric exercise can increase flexibility and reduce rigidity over time. For example, immersion in a deep squat can improve hip and hip mobility.
• Prevention of injuries: Strengthening the muscles and tendons through a full range of motion, eccentric workouts help protect the joints and connective tissues from injuries, especially during high effects.
• Best muscle growth (hypertrophy): During the eccentric phase, your muscles work more to resist weight or movement management. “This creates a high level of mechanical stress, leading to microscopic tears in muscle fibers,” the expert shares. When muscle fibers experience these microscopic tears, your body triggers the therapeutic reaction when the cells are cells. These cells restore and restore damaged fibers, making them thicker and stronger.
• Can be good for the heart: Eccentric exercises can help keep your heart strong. A 2023 study published in Sports Science & Medicine, showed that eccentric exercises have improved health -related health factors such as lipid profiles and pulse and blood pressure.

6 best eccentric exercises

Here are some best eccentric exercises that you can do regularly.

1. Eccentric squats

• To make eccentric squats, start by standing with your shoulder width.
• Slowly lower the hips back and down for 4 – 6 seconds, holding your knees according to your fingers on your feet.
• Stay below and then rise normally.

2. Eccentric squeezes

• Start in the position of the boards with your hands under your shoulders.
• Lower the chest to the floor slowly (4 to 6 seconds), maintaining the rod.
• Quickly push back to the starting position.

3. Eccentric pulling

• Start at the top of the bar with your chin above it (use the field if necessary).
• Slowly down to 4-6 seconds until the weapon is completely expanded.
• Drop and repeat the steps.

4. Eccentric cravings

• To make eccentric cravings, start to stand with a barbell or dumbbells at the thigh level.
• Place the weights slowly, keeping your back straight and covered.
• Stop when the bar reaches the level of the shin, and then return to the standing normally.

5. Eccentric Daluses

• Stand on a step or box with a hue of the leg.
• Slowly lower the second leg on the floor for 4-6 seconds.
• Return to the starting position and repeat.

6. The eccentric calf rises

• Stand on the edge of the step when the heels hang.
• Lift your toes, and then slowly lower the heels for 4-6 seconds.

Common mistakes to avoid by doing eccentric exercises

Eccentric exercises may look simple, but people tend to make mistakes. Here are some mistakes that need to be avoided during this:

• Hurry through the movement: Eccentric exercises are a drop in driving. “So avoid weight loss or hurry with a negative phase,” Takur says.
• Using excess weight: Too much weight can threaten the form and increase the risk of injury. Start the light and focus on control. If you are new and use dumbbells, go for 5 kg.
• Neglecting range of motion: Not using a full range can limit the benefits of eccentric exercises. Make sure you completely reduce weight.
• Ignoring the warm -up: Jumping in eccentric workouts, without heating, increases the risk of injury, so always prepare the muscles beforehand.
• Overestimation: Eccentric movements are intense, and because too much can cause severe tenderness or injury.

Who should avoid eccentric exercises?

This can be done by different people, but some people should be careful or just avoid it.

• People who are healed after severe injuries and surgery should not do this type of exercise. “Eccentric movements put significant stress on the muscles, tendons and joints that can aggravate existing injuries or slow recovery,” the expert says.
• Eccentric exercises may feel too demanding for new fitness. Beginners should not do this on their own, as they need proper recommendations.
• People with joint or tendon problems must miss it. “Conditions such as arthritis or tendonitis may deteriorate because eccentric exercise exert high mechanical stress on these structures, which leads to further inflammation or pain,” Takur says.
• People who experience severe muscle tenderness should avoid this. “If you are already experiencing muscle tenderness delay from the previous workout, adding more eccentric stress can worsen discomfort and extend recovery,” the expert says.

Eccentric exercises can help create strength, increase flexibility and coordination. This can be profitable for people with different fitness levels, but be sure to do it under proper recommendations, especially beginners.

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