Eccentric training

Eccentric training is a type of <a href="/facts/Strength_training/G5u5cBH0">strength training</a> that involves using the target muscles to control weight as it moves in a downward motion. This type of training can help build muscle, improve athletic performance, and reduce the risk of injury.
An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions. For example, in a <a href="/facts/Biceps_curl/H1y0oqAz">biceps curl</a> the action of lowering the <a href="/facts/Dumbbell/0er7hPfC">dumbbell</a> back down from the lift is the eccentric phase of that exercise – as long as the dumbbell is lowered slowly rather than letting it drop (i.e., the biceps are in a state of contraction to control the rate of descent of the dumbbell).
An eccentric contraction is one of the distinct phases in the movement of <a href="/facts/Muscle/dmxrL8pH">muscles</a> and <a href="/facts/Tendon/M0Kdf7Fy">tendons</a>; they include <a href="/facts/Isometric_contraction/g0tyXBsm">isometric contraction</a> (no movement), <a href="/facts/Isotonic_contraction/JTuUKq72">isotonic contraction</a>, and <a href="/facts/Concentric_contraction/EbloCYfV">concentric contraction</a> (shortening).
Eccentric training focuses on slowing down the process of muscle elongation to challenge the muscles, which can lead to stronger muscles, faster muscle repair and increasing <a href="/facts/Metabolic_rate/lrT2cwEe">metabolic rate</a>.
Eccentric movement provides a braking mechanism for muscle and tendon groups that are experiencing concentric movement to protect <a href="/facts/Joint/D70qxsey">joints</a> from damage as the contraction is released.
Eccentric training is particularly good for casual and high-performance <a href="/facts/Sportsperson/DDwPug4A">athletes</a> or the elderly and patients looking to rehabilitate certain muscles and tendons.

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Eccentric training