Working out is one of the best ways to not only stay healthy but also build muscle and improve athletic performance. However, the same workout routine can become dull and boring after a while. Eccentric exercise workouts are an excellent way to mix things up and challenge your body in new ways. These exercises focus on the eccentric phase of muscle movement, which is the lowering or lengthening phase of a muscle contraction. Here are five eccentric exercise workouts for building muscle and improving athletic performance.
1. Nordic Hamstring Curls
The Nordic hamstring curl is an eccentric exercise that targets the hamstrings, glutes, and lower back muscles. The exercise involves kneeling on a mat with your feet anchored by a partner or object, slowly lowering your body down by contracting your hamstrings, and then lifting yourself back up using your arms. This workout is an excellent way to improve hamstring strength and prevent injuries.
2. Single-Leg Deadlifts
Single-leg deadlifts are an excellent eccentric exercise for building muscle and improving balance. The exercise involves standing on one leg, hinging forward, and lowering a weight to the ground while keeping the back straight. This workout will challenge your core and glutes while also improving your hip and ankle stability.
3. Tempo Squats
Tempo squats are an excellent way to build muscle and strength while improving your squat form. This eccentric exercise involves performing a regular squat, but with a slower tempo for the lowering phase of the movement. By slowing down the squat, you’ll challenge your muscles, improve your form, and avoid injury.
4. Chin-Up Negatives
Chin-up negatives are an excellent eccentric exercise for building upper body strength and improving your chin-up ability. This exercise involves jumping or stepping up to the top of a chin-up position and then slowly lowering yourself down to the bottom position. This eccentric training will help you build the strength necessary to perform a full chin-up.
5. Single-Leg Bulgarian Split Squats
Single-leg Bulgarian split squats are an excellent way to build lower body strength and improve athletic performance. This eccentric exercise involves standing in a forward lunge position with your back foot elevated and performing a squat. By eccentrically lowering down and then concentrically lifting up, you’ll strengthen your quads, glutes, and hamstrings while also improving your balance and stability.
In conclusion, these eccentric exercise workouts are an excellent way to mix things up and challenge your body in new ways. By incorporating these exercises into your workout routine, you’ll build muscle, improve athletic performance, and prevent injuries. So, give these exercises a try and see the difference they make in your fitness journey.
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