Researchers from Australia and Japan have discovered that training similar to what you see in the gym can accelerate muscle strengthening
Edith Cowan University (ECU), Australia and Niigata University in Japan seem to have found the solution to those who don’t like spending a lot of time in the gym.
The researchers may have developed what would be the shortest training in the world to earn muscle strength. Exercise consists of a single 3 -second movement, repeated three to five times a week, with dumbbells. The biceps region has shown concrete results and the effect on other muscles should still be tested.
“It is important to note that even a very small amount of exercise can make the difference for our body if performed regularly”, explains Ken Nosaka, professor of ECU and one of the authors of the study, in a note of the importance of preventing sedentary behavior.
3 seconds training to increase the biceps
In the gym, the 3 -second training is known as direct thread, in which the person gets the spine and fixes the elbows on the body side in a position of 90º, lifting the dumbbells. However, according to the study, to obtain the results it is necessary to go down the dumbbells and not to present them.
The research characterized 26 healthy young people, divided into two subgroups. The first would have performed the movement of 3 seconds twice a week for a month. While the other was repeated three times in the same 30 days.
After this period, the researchers compared the strength of the volunteers’s biceps. Those who performed two days have had no significant changes. On the other hand, the three -day group had significant increases in concentric force (2.5%), muscle contraction and eccentric strength (3.9%), lengthening the muscle.
When performing this same 3 -second training for five days, the results are even greater, as the research team itself has shown in a previous study. At the time, the increase in forces was much larger, calculated by over 10%.
Important observations
The results showed that short training can be very efficient to obtain muscle mass. However, researchers say that further tests are needed to understand if all muscle groups respond well to these short stimuli.
In addition, it is noteworthy that the gain of this type of exercise is reflected only in muscle strength, not in cardiovascular conditioning. Therefore, aerobic activities are still important to integrate the training routine.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
