How to Use Eccentric Training to Get ABetter Body
离心训练，史上最为高效的造型造身方案
Sometimes you have to get negative to get abetter body.No, that doesn’t mean you should plaster ona permanent frown while at the gym. In fact, getting negative will actuallyhave you grinning ear-to-ear, as you watch your body transform.You see, by getting “negative,” I simplymean training “negatives,” or – using the official term – trainingeccentrically.Eccentric training is an often-overlookedform of training that can have astounding effects of your body, even more thanits popular alternative, “concentric” training.Read on to discover what it is, and how youcan use it to transform your body.
有时候，当你在训练过程中，总会遇到健身所述的平台期，不是说你花长时间待在健身房，你就能够突破这些问题。但是你有没有想换一个训练方式，没错，死磕猪通过本文，给大家介绍世界各地较为流行的离心训练方法，你知道吗？这种方法是最为实用，但又是被常常忽视，离心训练方法是史上对于身体刺激效果最为强烈的方法。
What is Eccentric Training?
Basically, there are two phases to everyresistance training exercise.First, there is the concentric phaseof a muscle contraction, which involves the shortening of a muscle. It’s whenyour chest and shoulder muscles contract when you push up into a pushup, or howyour biceps flex during a biceps curl
1、何为离心训练方法呢？
基本上，这种方法主要有两个阶段，第一部分，是指肌肉的收缩阶段即肢体某个部位缩短或者说某个部位肌肉鼓起的阶段，例如俯卧撑中推起整个身体的过程（对于肱三头肌而言）
But there is also the eccentric phase,which is the lowering – or negative – portion of the lift. That’swhen you lower yourself back toward the ground during the pushup,lengthening the chest and shoulder muscles. Or when you lower the weight duringthe biceps curl, elongating your biceps muscles. People usually pay moreattention to the concentric contraction. You can see this in just about any gymas people lift weights up in a very controlled manner, then let them sort offlop back down to the starting position before lifting them up again. Controllingthe negative phase deserves more attention.Why? Because while concentrictraining definitely has benefits, you actually develop more strength and growthduring the eccentric phase.
第二阶段即离心阶段，此部分也就是指你做俯卧撑的身体接近地面的过程，此过程超过你肌肉本有的长度，这也是对于肌肉刺激最为强烈的阶段。
在健身房或者其它健身场所，也经常可以看到就是人们习惯性举起重物，之后又恢复到原来肢体正常的位置，到不会再拉长某个部位。普通向心收缩固然可以发展肌肉力量，但是离心收缩才是发展力量的“王牌”。
tronger, Faster
In fact, a study in the British Journal ofSports Medicine found that when eccentric training was performed at highintensities, it promoted more muscle growth than concentric training.That could be because our body can use upto 1.75 times more weight eccentrically than concentrically – which means wecan build more strength because we can use a heavier weight during the loweringphase .
2、肌肉发展如何才可以发展的更快呢？
事实上，英国运动医学杂志有一项研究表明，离心肌肉训练方法对于肌肉刺激效果很明显，强度很高，发展肌肉力量、肌肉耐力和肌肉之间的协调性相对于其它方法更好。
你知道吗？离心力量训练可以承受的负荷是普通训练方法的1.75倍，这就意味着如果你和你同学，起步相同，但是你选择这种方法，而你同学也就选择原方法，那么起始力量，你可以举起100kg，那么同学只能举起80kg，你用两个月就可以发展到175kg，而他需要花费掉4个月。
This is huge in terms of muscle gain, whichis important because the more muscle on your body, the more fat you’re going toburn.Also, the extra strength means we’reessentially able to work with weight we normally couldn’t.Not only that, but studies have also showneccentric strength training can help prevent injuries, especially forthose involved in intense training or sports programsWe also can’t leave out that one of themajor eccentric training benefits is fat loss.Due to the increased muscular tension thatcomes with eccentric training, we engage more muscle fibers during the loweringphase of exercises, effectively increasing the intensity of any workout.This stems from increased musclehypertrophy (growth) – studies have shown that eccentric contractions beatconcentric lifts for muscle growth.That matters not only for muscle gain,but also because it boostsexcess post-exercise oxygenconsumption(EPOC), or “afterburn.”
肌肉快速增长不仅仅只有你想要那些，最为主要的是你可以通过增长肌肉来增加脂肪的燃烧速度和效率。此外，同样是举起一个物体，如果你肌肉发达，你可以举重若轻，但如果你肌肉不很发达，那么你举起同样的肌肉就不会这么轻松了
3、这里死磕猪需要告诉你一些意想不到离心训练的收获。
1、离心训练对于经常拉伤和肌肉损伤的你是最为积极有效的治疗手段，你知道吗？本来肌肉拉伤就是因为过度拉长和异常拉长的导致的，而离心训练就是以毒攻毒的呀！拉伸所幸就直接用这种方法就强化对于拉长的耐受性，那就会极大的较低你拉伤的可能性。
2、该方法对于减少脂肪也有出奇的效果
由于这样训练方法对于肌肉细微肌丝调动是很大的，你调动越的肌丝，也就意味着你需要用更多能量去动员这些组织。
除此之外，该方法对于运动后额外消耗能量的辅助作用也是有很多益处的，有研究证明每周七天每天进行30离心训练，，卡路里燃烧效果会在你训练后的二十四小时还持续不断，也就是你躺着还在燃脂。
之后死磕猪就离心练习的小技巧与大家分享敬请期待…
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