Home Fitness The Advantages of Eccentric Leg Training and 6 Beneficial Exercises

The Advantages of Eccentric Leg Training and 6 Beneficial Exercises

The Advantages of Eccentric Leg Training and 6 Beneficial Exercises

Eccentric leg training is good to strengthen your legs and stop future injuries. Learn all about this easy but difficult training here.

Eccentric leg training can enhance the advantages of exercise. But what does it consist of? Well, to know it higher, it is advisable to pay more attention to all parts of the execution of the routine. Even in case you are doing the movements well, sometimes there are parts that are usually not taken into consideration.

For instance, in case you are sitting down and raising your leg upwards, most frequently you concentrate your effort on raising it and don’t apply an efficient strategy on the time of lowering it. That is what eccentric exercise is all about. That’s, they’re practices where the muscle is lengthened while maintaining a muscle contraction. Need to know more about it? Proceed reading!

Features and advantages of eccentric training for legs

That is an efficient technique to realize strength faster. You’re employed mainly on the flexibleness of the muscle. Also, these movements are characterised by guiding you thru three phases of muscle contraction.

For instance, once you perform a squat, you undergo these three stages; the eccentric (lowering) once you lower down and your quads lengthen. In case you remain fixed in position, you experience the second phase, the isometric (transition), and eventually, the concentric (lifting) phase once you rise up.

Practicing eccentric training for legs can profit you from many points of view, since it means that you can exercise detailing and enhancing each step. Among the many utilities are those mentioned below:

  • You recuperate leads to less time than with concentric training.
  • In case you like running, you increase the scale of the fast twitch fibers, that are accountable for developing large forces at high speed and briefly periods of time.
  • You safely develop the flexibleness of your legs.
  • You invigorate the tissues put into practice, which reduces the potential for injury.
  • Enrich your brain’s ability to know the precise position of all parts of your body in any respect times.
  • You strengthen the steadiness of your joints as an unconscious response to the constant practice of coaching.
  • You improve the qualities of your tendon by promoting the regeneration of proteins reminiscent of collagen, which is accountable for holding together all of the structures of the body.
  • You facilitate the restoration of the muscles related to wrist movements.
Eccentric training for legs is good for strengthening muscles and reducing the chance of injury.

We predict it’s possible you’ll be inquisitive about reading this, too: Easy methods to Get Jack Grealish Calves? The 5 Best Exercises to Achieve It

Anyone is able to performing them. As they’re beneficial to rehabilitate the muscles, it is advisable to seek the advice of with a physiotherapist or specialist who will let you know when is one of the best time to use it above the injured muscle.

Along with those moments once you suffer injuries, it’s also advisable to practice them when you must strengthen specific areas of your legs that need to amass greater performance. Similarly, your development and evolution as an athlete is a great reason to perform them.

These exercises seek to advertise the event of the lower body areas. For every suggested exercise do 2 sets of 8 to 12 repetitions, 1 or 2 times every week. In case you lift weights greater than 80% of your body volume, it’s advisable to scale back the variety of repetitions between five and eight.

From the comfort of your private home or within the formality of a gym, you may practice the next eccentric training exercises on your legs.

1. Squats with one leg

They’re strong for the knee joint to cause an excess of eccentric load. Due to this fact, the movement consists of leaning only on one leg on the ground; the opposite leg is bent backward.

Then, you bend down slowly, pause for a moment, after which put each feet on the ground to go up with greater speed. You’ll be able to add weight to your hands with a dumbbell or other object to extend resistance.

2. Stride plus squat

The stride refers back to the position of the body during which one leg is placed behind and the opposite forward, with the knee bent and the foot resting on the ground.

Due to this fact, you perform this function in that position, but adding a squat and swapping legs on each repetition. Inside your private home or in a gym, it’s value adding weight in your shoulders, considering that it doesn’t exceed 25% of your weight.

3. Hamstring curls

Lying up on the ground, hold considered one of your feet with the elastic band. The opposite leg is free so that you can raise it similtaneously you raise your hips. You stay there for just a few seconds, until the band begins to tug your foot to force you down.

In those moments, you lower the elevated leg and restart the movement. It’s best to switch the foot holding the band to fortify either side equally.

4. Deadlift

A deadlift is just that: a deadlift. Due to this fact, it’s best to select a load that represents as much as 70% of your body weight.

With each legs resting on the ground, you lift the bar after which perform a slow and controlled eccentric descent, leaning forward and lifting back considered one of your legs.

All this is finished while carrying the weights, until you lean forward enough to go away the bar on the ground again.

Deadlifts might be performed at different levels of intensity, with barbells or dumbbells.

Like this text? You could also wish to read: Discover the Importance of Keeping a Day Off Your Exercise Routine

5. Hip adduction

Lying on the ground, facing up, you rest your legs on the wall to regularly open your limbs without bending your knees. To return to the unique posture, you bend your knees towards your chest, as a way to avoid concentric effort.

6. Stir the pot

You will have a fitball to develop this. Here you’re employed your body’s center of gravity and increase the extent that your legs can support.

Lying face down towards the ground, legs apart, support your arms held by your hands, and begin to slide them over the ball in a circular motion just like stirring a pot. All this along with your legs fixed to the ground, supporting the routine that the arms execute.

The importance of the previous preparation and the selection of the eccentric training level

Essentially the most advisable thing is to warm up your muscles before starting with the exercises. To do that, you may start by stretching your upper and lower extremities. It might probably be through a brief run, with small jumps, or executing easy strides to all sides of your body.

Similarly, it’s essential that you just select the extent of difficulty with which you must start. It’s beneficial to begin at minimum levels and regularly increase the intensity. That’s to say, adding more series of every exercise, increasing the variety of repetitions, and dedicating more time to it than firstly.

For all this, it’s a great concept that for any decision that demands greater physical wear you seek the advice of with a specialist or a licensed trainer who can establish the needed limits in keeping with your physical possibilities.

It’d interest you…

All cited sources were thoroughly reviewed by our team to make sure their quality, reliability, currency, and validity. The bibliography of this text was considered reliable and of educational or scientific accuracy.

  • Gutiérrez J, Pérez J, Nobari H, Vivas J. Entrenamiento excéntrico como estrategia para mejorar el rendimiento en el cambio de dirección y el sprint en deportes de equipo: una revisión sistemática. E-motion. 2020; 14; 43-65.
  • Carioca E. Efectos del entrenamiento de fuerza excéntrico versus concéntrico sobre el efecto cruzado. España: Universidad de León; 2014.
  • Gómez D. Entrenamiento excéntrico con flywheel: mecanismos isoinerciales, rendimiento, prevención de lesiones y rehabilitación en pacientes con derrame cerebral. España: Universidad de León; 2016.


Please enter your comment!
Please enter your name here