Eccentric contraction is the lengthening of a muscle group under tension. This occurs when the external force placed upon a muscle, such as with a heavy weight, exceeds the force a muscle can generate. This creates a large amount of stress and pressure upon the muscle and joint, which can help you lift more weight, increase the amount of muscle growth and control the movement better, states the Muscle Physiology Laboratory at the University of California, San Diego. Eccentric contraction can also refer to movement patterns that control the deceleration rate as you move with gravity such as squatting down or lowering a weight in the same direction as gravity is pulling it.
Standing Shoulder Press
Step 1
Stand with your legs about shoulder-width apart, and hold a dumbbell in each hand near your shoulders with your elbows close to your ribs.
Step 2
Exhale and press the weights over your head without moving your body. Hold this position for one second.
Step 3
Lower the weight to the starting position at a rate of four seconds per rep going down. as you control the speed of lowering the weights. Perform three sets of 6 to 8 reps.
Bodyweight Squats and Lunges
Step 1
Stand with your feet about shoulder-width apart and extend your arms in front of you with your hands facing up. Squat down slowly at a rate of four seconds per rep going down. while keeping your torso upright and your heels on the ground. Keep your knees and feet pointing forward.
Step 2
Exhale and stand straight up without moving your spine. Perform three sets of 6 to 8 reps.
Step 3
Stand with your feet together and step forward with your left foot. Lunge down slowly at a rate of four seconds per rep until your right knee touches the ground gently. Keep your torso upright.
Step 4
Exhale and push yourself back up without moving your torso or losing your alignment. Perform three sets of 6 to 8 reps per leg.
Depth Jumps
Step 1
Stand on top of a plyo box that is about 2 or 3 feet high with your feet about hip-width apart. Bend your legs slightly and jump off the box about 2 to 3 feet in front of you.
Step 2
Land gently on the balls of your feet by bending your legs and hips together before your heels touch the ground without rounding your spine. This softens the impact to prevent joint injuries.
Step 3
Turn around and perform three sets of 6 to 10 reps. Rest for no more than 30 seconds between sets.
Pushups and Pullups
Step 1
Put your hands on the ground about shoulder-width apart with your feet slightly apart on your toes. Tighten your buttocks to maintain your spine and hip alignment.
Step 2
Lower your body toward the ground at a rate of four seconds per rep going down. Exhale and push yourself up without moving your spine. Perform 8 to 10 reps.
Step 3
Set the height of the squat bar on the squat rack between 2 and 3 feet high. Grab the bar with both hands about shoulder-width apart with your arms extended and your chest below the bar. Put your feet on the ground about hip-width apart, pushing your pelvis up to prevent your buttocks from sagging.
Step 4
Exhale and pull yourself up toward the bar until your chest almost touches the bar. Inhale and lower yourself down until your arms are fully extended at a rate of four seconds per rep going down. Perform 8 to 10 reps. Rest for no more than one minute, and repeat the exercises two more times.
Things You'll Need
- Two 25-pound dumbbells
- Plyo box
- Squat rack with squat bar
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- Muscle Physiology Laboratory; Types of Contractions; May 31, 2006
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