Concentric Contractions: Type Of Movement To Increase Muscle Size
Concentric or myometric contractions are understood as the physiological effect produced by the approach of two points or ends of the muscle. This causes the resistance of the external zone to be overcome, leading to a considerable increase in volume.
In other words, with concentric contractions there is a shortening of the muscle fibers, which in turn leads to a change in the length of the muscle being worked.
Benefits of concentric contractions
The benefits of this kind of isotonic contraction in the muscles are varied, however, we gather those that we consider most important and useful for athletes:
- Increases resistance: the achievement of concentric contractions allows a gradual increase in the resistance of the muscle to the load.
- Expands muscle fibers: hypertrophy is one of the consequences, leading to an increase in size without muscle dissociation occurring.
- It favors toning: it is also possible to mark the exercised area if training is done regularly for a period of approximately 3 months.
- Regulates metabolism: there is a direct impact on metabolism that will present a better response during aging.
- Perfect intermuscular coordination: improves the execution of movements, that is, they occur with greater precision due to the work of several muscles in perfect synchrony.
Risks of concentric contractions
The movements that generate concentric contractions have another side of the coin in the form of risks. When an excessive force is exerted when performing these exercises, the intensity is exceeded or an imbalance occurs, the complications could be the following:
- Rise in blood pressure: when doing excessive loads at high speed, we demand blood pumping.
- Joint injuries: this occurs when the concentric movements are not balanced with the eccentric ones, leading to joint injuries that can be dislocations or sprains.
- Loss of performance: If an effective routine and sets are not applied within the range supported by the individual, loss of performance may be imminent.
- Rhabdomyolysis: Another risk associated with disproportionate concentric contractions is rhabdomyolysis, a disease that consists of the breakdown of muscle tissue and subsequent involvement of the kidneys by a protein (myoglobin) that is released.
Concentric contraction movements
Now that we know both the benefits and risks of concentric contractions, we are ready to accommodate certain exercises that will allow for the desired muscle shortening.
Curl Biceps
With the bicep curl , it is possible to exercise the aforementioned muscle by flexing the elbow together with the work of the wrist. There are many variants of this movement that leads to concentric contractions, such as the case with the barbell, the preacher, with hammer-style dumbbells and Zottman. The basic version is as follows:
- Stand with your feet parallel holding a tensioner and keep your torso upright.
- Grab the tensioner with both hands and begin bending your elbows.
- Bring your hands to shoulder height, thus promoting shortening of the muscles.
- Preserve the tension position for 3-4 seconds.
- Release the tension and repeat the movement 6 times.
- 3-4 sets of this exercise are recommended for it to take effect.
ABS
One of the classic exercises for every athlete is the abdominals, because results can be achieved without the need for any external agent. To carry them out, follow these steps:
- Lie on your back and bend your knees.
- Touch each side of the head with your hands, but this does not mean an aid to carry out the subsequent step.
- Raise the torso towards the knees, avoiding that the effort produces the lifting of the feet.
- Return to the starting position and repeat the exercise.
- The ideal is to do between 15 and 20 repetitions. Regarding the number of series, it will depend on the resistance and the objectives of each person.
Pushups
Push-ups affect many muscles, including the biceps, triceps, pecs, delts, and abs. Therefore, the concentric contraction in the arms can be achieved and influence the toning of the rest of the areas. To implement them it is necessary to put into practice this step by step:
- Lie face down with both hands spread apart and flat on the floor. In turn, with your legs straight, place the balls of your feet on the floor.
- Lower your torso so that your chest is practically flat on the floor.
- Reverse the movement, moving from the bent arms to the straight version.
- Do 10-20 reps. However, your resistance will be in charge of marking the maximum.
- Series vary greatly, but a recommended average is between 4 and 8.
Squats
Among the movements of concentric contractions are squats, which have different alternatives. However, we will focus on basic bodyweight exercise. To apply them do the following:
- Position your feet parallel according to shoulder width.
- Join your hands and keep your elbows bent at about a 90 degree angle.
- Crouch down looking for the buttocks to point to the posterior area. A key point is that the knees maintain the line of the balls of the feet, which will mark the last place of descent.
- Get up and repeat the procedure 20 times.
- Evaluate 3 sets to start. In addition, it establishes the evolution in relation to the response of your body.
Other types of muscle contractions
Being clear about the benefits, risks and movements most used in concentric contractions, we consider it appropriate that you know the other types of muscle contractions that exist. These are the eccentric and the isometric.
Eccentric
An eccentric contraction is a stretching, lengthening, or lengthening movement of the muscle after shortening. It is the inverse of the concentric, since it occurs when the contracted muscle returns to its original state. Some movements considered eccentric are the following:
- Jogging.
- To go down the stairs.
- Return a dumbbell to its starting position.
- Triceps stretch.
- To walk.
Isometric
Unlike concentric and eccentric isotonic movements, isometrics are contractions that do not mobilize the joints, but rather keep them static. In other words, neither approaching nor lengthening of the muscles occurs, but activation does occur. Examples are as follows:
- Pushing a wall.
- Table on the forearms.
- Glute bridge .
- Squat on the wall.
- Static abs.
Stretch before concentric contractions
So that concentric contractions can be beneficial and the risks are underestimated, it is convenient to perform a generic stretching before and after exercise. This in order to reduce accumulated stresses.
On the other hand, it is not advisable to exceed the number of repetitions and series without first measuring performance. Finally, if you experience any type of acute discomfort with any exercise, be it concentric, eccentric or isometric contractions, it is best to suspend its performance and go to a physiotherapist.
