Simple ways to achieve the best results with less time working out

For those who work out at the gym every day, here's the good news: you can cut your daily weight in half and still see the same effect
.

A new study from Edith Cowan University (ECU) shows that there is one way of muscle contraction that is most effective at increasing muscle strength and muscle size
.

The team also included researchers
from Niigata University in Japan, Nishikyushu University and Lundrina State University in Brazil.
They had a group of people perform three different types of dumbbell exercises and measured the results
.

The study found that those who lost only one weight made the same progress as others, although they repeated it only half the times
.

Professor Ken Nosaka of the ECU said the results reinforced previous research that focusing on "eccentric" muscle contractions – where activated muscles are lengthened – was more important for increasing muscle strength and size, rather than adding volume
.

Professor Nosaka said: "We already know that if only one eccentric muscle contraction per day is done 5 days a week, muscle strength can be strengthened, even if only 3 seconds a day, concentric muscle contraction (lifting weight) or isometric muscle contraction (holding weight) does not produce such an effect
.
This latest study shows that we can use the time we spend exercising more efficiently and still see significant results, focusing on eccentric muscle contraction
.
”

The study included three groups who did dumbbell crunches twice a week for five weeks, while the other group did
nothing.

In the training group, one group only did eccentric muscle contractions (weight reduction), the other group only did concentric muscle contractions (weight lifting), and the other group did both concentric muscle contractions and eccentric muscle contractions (alternating weight lifting and weight reduction).

The concentric intensity of all three groups increased, but only the concentric group showed an increase
in intensity.

Only the eccentric and concentric eccentric groups also showed significant improvements
in isometric (static) intensity and eccentric intensity.

The most interesting thing is that although the group that did only eccentric exercises did only half the number of weights and weights, the increase in strength was very similar, and the group that did only eccentric exercises also had a greater improvement in muscle thickness (an indicator of muscle hypertrophy): 7.
2%, compared to 5.
4%
in the group with concentric eccentric exercises.

Professor Nosaka said: "Understanding the benefits of bias-focused training allows people to use exercise time
more efficiently.
It only takes a small amount of exercise every day to see results, and people don't even have to go to the gym – they can incorporate quirky exercise into their daily routine
.
”

Professor Nosaka says you don't need to work out the same way in the gym, and he suggests some simple exercises
that you can do at home.

In the exercise, the range of motion of the muscles that feel contracted is gradually stretched
from start to finish.

After each muscle eccentric contraction, minimize the effort to return to the starting position (i.
e.
, muscle concentric contractions).

Repeat each exercise 10 times
.

From a semi-squat position, slowly sit down to a chair in three seconds (narrower and wider positions produce different effects).

If this is easy, try sitting on
one leg.

Sit in front of the chair, leave space between the back and backrest, and slowly lean back for three seconds (arms can be crossed in front of your chest or hold the back of your head).

Stand behind a chair, lean to one side, put more weight on one leg, and squat down
in three seconds.

Still sitting behind the chair, lean forward and lift your heels
.
Then, within three seconds, lift one leg off the ground and lower the heel of the other leg
.

Band against the wall with your arms fully extended
.
Slowly bend your elbows for three seconds until your face is close to the wall
.

Place one leg in front of the other leg and bend your knee deeper in
three seconds.