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Concentric Movements, Explained
The concentric portion of a movement occurs when the tension in the muscle increases and the muscle fibers shorten or contract, explains Wickham. The easiest example of a concentric movement is the beginning of a biceps curl: Think about bringing the dumbbell from hip height up to your shoulder. "As the weight gets closer to your shoulder, the biceps muscle is shortening and the tension in the muscle increases," he explains.
Other common concentric movements include:
Lifting an object off the ground (or the first half of a deadlift)
Pressing to the top in a push-up
Standing up during a squat
Doing a hamstring curl
Coming upward in a sit-up
The Benefits of Concentric Movement Training
"The concentric portion of a movement lends itself to increased power, speed, and strength," says Wickham. However, this portion doesn't strengthen the muscles as much as the eccentric portion of a lift.
Eccentric Movements, Explained
Also known as "the negative," the "eccentric movement involves lengthening the muscle fibers," says Ally McKinney, an ACSM-certified personal trainer. Usually, this means returning the weight to the starting position. For instance, during a biceps curl, the eccentric movement happens while you're lowering the weight down to hip level.
Typically, eccentric training refers to training that emphasizes that portion of the movement. Think:
During a deadlift, slowly bringing the barbell back down to the floor on a count of three
Lowering yourself from a pull-up bar as slowly as possible
Slowly rolling back during a Pilates roll-up
Isometric Exercises, Explained
"During an isometric move, you're literally holding completely still at a particular angle so that there is no lengthening or shortening of the muscle," says McKinney. Not every exercise will include an isometric portion - but you can add one to most moves by adding a pause mid-movement.
Return once again to the biceps curl: Image curling your biceps to 90 degrees so that your forearm is parallel to the floor, and then holding the weight there for ten seconds. That's isometric training. "Any movement that entails holding completely still might be considered an isometric hold," says Wickham.
That might look like sitting in the bottom of a squat, holding your weights with arms outstretched for 10 seconds during the arm moves in spin class, or holding chair pose in yoga. There are also some exercises that are isometric by nature. Think:
Handstand hold
High plank
Wall sit
Hollow hold
Hanging from the pull-up bar
Front rack kettlebell hold
Disclaimer -
Video is for Educational purpose only.Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowance is made for "fair use" for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.
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