These 5 weird exercises will take your training to the next level
Faster muscle growth, more strength, and less risk of injury during training:
Eccentric exercises can take your training to a whole new level. People who regularly incorporate so-called negative reps into their training can experience their benefits fairly quickly. We show you the exercises that you should not miss.
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Decentralized training can improve muscle performance and strength. But how can you really incorporate this kind of muscle building into your workouts? It is very simple, when performing the
usual exercises, focus only on the phase of the movement that “puts” the weight back. You can either have a training partner help you lift weights, or do the exercise on your own. It is important to perform the return movement more slowly than the lifting or pushing movement that precedes it.
Thanks to this so-called passive repetition, the muscles remain under tension for a longer time, are stretched and receive growth impulses, which ensures rapid muscle growth.
Best eccentric training exercises
Want to take your training to the next level? Therefore, we now reveal to you the exotic exercises that you should incorporate in your training, for guaranteed muscular strength.
For information, you should train each muscle only once a week with eccentric exercises. In fact, passive training is very hard on your muscles. If you don't just focus on eccentric training, you can of
course incorporate more weekly sessions. For eccentric training, six to eight repetitions of each exercise are sufficient. The concentric phase should last one to two seconds, and the eccentric phase three seconds.
In general, all the usual exercises that you do in the gym can also be performed in the eccentric position. We now present to you the most effective of them.
1 - Negative chin retractions
In the gym, you'll likely perform regular pull-ups more often with the usual lifting and lowering motion. In contrast, for negative pull-ups, the focus is not on raising, but on lowering.
Here's how it works:
You start not on the floor, but already with the second part of the pulling movement, so that your chin is above the bar, and your arms are bent. To get into this position, you can either get help from a training partner or hang from the pull-up bar with a chair.
Now slowly lower yourself to the floor until your arms are fully extended.
Muscles: especially the biceps, triceps, deltoid, latissimus and trapezius. If you still struggle with normal pull-ups, you can increase your strength with negative pull-ups and get faster results.
Note: If you are not completely comfortable with pull-up training yet, you can use Theraband to help you out. Attach the ribbon to the ribbon and place the middle of the foot through the loop. The bar can help you control both up and down movement.
2 - Northern hamstring plexus
Injuries to the back of the thigh are among the most common training injuries. No wonder, because the famous hamstrings are involved in a large number of movements. Not only during exercise, but also
during everyday movements such as bending over or climbing stairs. In bodybuilding, for example, they support you during deadlifts, squats or lunges. It is therefore very important to train the back of the thigh well and protect it from injury. This stretch of eccentric training can help you:
For the Nordic Hamstring Curl, start by kneeling on the training mat, keeping your back straight.
Put your feet under something stable. You can also ask a training partner to hold your feet from behind.
Now slowly bend your upper body forward until your hands reach the mat, pressing yourself to the floor with your hands.
While performing the movement, your abdomen and buttocks remain contracted and your back remains straight. Then return to the starting position with a little momentum, supporting yourself on the floor with the palms of your hands.
Muscles: The posterior thigh muscles work primarily. Note: The more inclined your upper body is toward the floor, the more difficult
it is to maintain tension. Before going down too fast and hitting the ground, especially if you are a beginner, it is best to get support from a training partner who can help you. Prepare your arms so you can catch yourself.
3 - pumps
You can also perform classic push-ups as an eccentric strength exercise. To do this, get into the starting position and slowly lower to the floor. This reduction is the eccentric phase, which is very important for muscle development. Then you can go back to your normal pace.
Muscles: small and large chest muscles, deltoids, extensors of the back. Doing eccentric push-ups will also help you do more "normal" push-ups.
Note: If you are still having trouble performing the classic push-ups, start by kneeling down. The main thing is to do the exercise correctly to take advantage of passive repetitions.
4 - Leg press
You can also optimally incorporate regular leg press training into the eccentric phase:
Start in the starting position. Your feet are resting on your leg at an angle of about 90 degrees.
You can then push the leg rest away from you, briefly hold the weight at the end of your run, and then slowly (!) bring it back towards you. This is the eccentric stage. To get more power from your muscles, focus on getting down after pushing the weight and lengthening the eccentric phase as much as possible.
Muscles: the entire buttocks, the back and front of the thighs, the lower legs, the calf.
Note: Make sure your knees are stable during the exercise and do not bend inward or turn outward. Toes and knees should point in the same direction.
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5 - Punch Press
Another very effective exercise in eccentric training is the bench press. Lie on a weight bench and lift the weights up with dumbbells. Make sure the lowering movement is much slower than the lifting movement. The eccentric stage was perfectly used again.
Muscles: large chest, anterior deltoid, triceps.
Note: If you're doing the bench press as an eccentric exercise, you really should have someone help you lift the barbell. In fact, the slower you lower than usual, the more difficult it will be to lift the weight.
Are you going to the gym and looking for a little change without having to learn a whole new sport? So it is worth trying decentralized training regularly and sticking to it. In fact, with
eccentric bodybuilding exercises, you not only create new muscle stimuli, but also realize how amazing variety your regular training can be.