Eccentric exercises are a type of exercise where you focus on the lengthening phase of a muscle contraction. Instead of just doing the typical lifting or contracting movement, eccentric exercises involve slowly and deliberately lowering the weight or resisting against a force. This can be done with various exercises and can target specific muscles or muscle groups.
One example of an eccentric exercise is the bicep curl. Instead of just curling the weight up towards your shoulder, you would focus on the lowering phase of the movement. This means slowly and controlledly lowering the weight back down to the starting position. By focusing on the eccentric phase, you are putting more emphasis on the lengthening of the bicep muscle, which can lead to greater muscle growth and strength.
Another example is the squat. Instead of only focusing on the upward movement, you would lower yourself down slowly and controlledly, really engaging your quadriceps and hamstrings as you resist against gravity. This eccentric phase of the squat can help build strength and stability in your lower body.
Eccentric exercises can also be done with bodyweight exercises. For example, you can do eccentric push-ups by slowly lowering yourself down to the ground, taking more time on the lengthening phase of the movement. This can help build strength in your chest, shoulders, and triceps.
One of my personal experiences with eccentric exercises was when I incorporated eccentric squats into my leg workout routine. I found that by focusing on the slow lowering phase, I was able to feel my muscles working harder and really challenging myself. Over time, I noticed an increase in my leg strength and muscle definition.
Eccentric exercises involve emphasizing the lengthening phase of a muscle contraction through slow and controlled movements. Examples include eccentric bicep curls, eccentric squats, and eccentric push-ups. By incorporating eccentric exercises into your workout routine, you can target specific muscles and enhance muscle growth and strength.