Researchers from Niigata University (Japan) found that 3 seconds of exercise 3 times a week effectively helps build muscle mass. That’s 36 seconds of lifting weights for a month. The results of the study were published in the journal. magazine European Journal of Applied Physiology.
According to scientists, eccentric exercises strengthen muscles more effectively than concentric exercises. With eccentric muscle contraction, there is not enough tension to overcome the external load on the muscles and during contraction the muscle fibers lengthen. And in concentric contraction, when the load on the muscle is less than the force it produces, the muscle shortens during contraction.
The experiment involved 26 people divided into two groups. One group did three-second biceps extension exercises twice a week. The other group did the same exercises three times a week. A month later, the researchers compared the participants’ muscles with each other, as well as the results of a previous study in which the participants did concentric exercises.
Apparently, three-second exercises that lengthened the biceps muscles produced the best results compared to those that shortened them.
ancient scientists in your name exercises to lower blood pressure.