.I trained on sunny Primrose Hill today (click here to see the pics)! If like me, you love the outdoors & don’t always feel like going to the gym – but still want a proper workout – first consider the following 3 different training techniques, and then check out my suggested routine to put the techniques to use, which requires no weights!
.
STEP A – TECHNIQUE:
.
1) CONCENTRIC CONTRACTIONS: A concentric contraction takes place when a muscle contracts, develops tension and shortens. When you stand up, the quadriceps shorten and contract – this is concentric activity.
2) ECCENTRIC CONTRACTIONS: Now sit back down; that’s an eccentric contraction (the opposite), when a muscle contracts, develops tension and lengthens. This eccentric phase is often forgotten in training, because people put a lot of effort into lifting a weight, but just let gravity do the work when lowering the weight. By embracing eccentric activity, you can transform your set, and get so much more out of it.
3) STATIC CONTRACTIONS: Static contractions (also called isometric contraction) are when a muscle contracts, develops tension but the muscle length doesn’t change. For example, sit-up, if you stop half way point and stay in that position, then only static contractions will take place in the abs – you’ll feel fatigue setting in, but there will be no lengthening/shortening.
Combining all three of the above is the park-workout holy grail! Click ‘more‘ for my suggested routine…
. (more…)