Doing physical activities is essential at all ages, as they are important to keep your health up to date and also take care of your aesthetics. People tend to look for results in their physicist that they are fast, but it does not always work! For this, it is important to know which exercises do not require a lot of effort from the beginner, but give results.
3 exercises that give good results with less effort
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In addition to being essential for maintaining good health, exercise is also a great ally for those who want to have an athletic body. For those who are no longer sedentary, any new frequent activity will already show some visible results, but these results can be intensified.
Especially if they are chosen correctly.
Research published in the European Journal of Applied Physiology studied three types of dumbbell exercises that were performed properly. The research managed to prove that it is possible to obtain more results with less effort, as long as the correct practice is done, that is, everything in an adequate way.
Exercises used in the study
Research looked at the following dumbbell exercises.
- Concentric: weight lifting and muscle shortening;
- Eccentric: weight reduction and muscle stretching;
- Both exercises together: lifting and lowering alternately.
After research, the study came to the conclusion that all three analyzed helped in increasing strength concentric, but that only eccentric exercises bring results with the lowering force and the isometry.
Thus, the study proved that those who performed the lowering and lifting had the same results as those who only performed the lowering. In summary, the concentric-eccentric exercises brought the same results as the eccentric ones, but using twice as much effort.
Study scientist Ken Nosaka said: “This latest study shows that we can be much more efficient at time we spend exercising and still see significant results by focusing on muscle contractions eccentric”.
How did you perform the test?
The study consisted of analyzing 14 people performing concentric exercises, 14 performing exercises eccentrics, 14 performing concentric-eccentric exercises and 11 people who did not perform any exercise. The activity routine was twice a week, for five weeks, with three series of ten repetitions.
