How to strengthen muscles without a gym: scientists have told about a simple way
Japanese scientists have discovered the easiest way to maintain muscle strength. You don't need to go to the gym to do this. According to experts, one three-second flexion of the biceps with a load is enough to keep the body in good shape.
The study lasted a month. 26 healthy adults did the exercise two to three times a week. The only requirement of scientists was that muscle contraction with weighting should last at least three seconds.
As a result, the authors noticed a small but significant increase in muscle mass: concentric movement (muscle compression) improved by 2.5% and eccentric (muscle stretching) — by 3.9%.
Professor Nosaka from the University of Public Health in Japan, who conducted this study together with other scientists, made the following conclusion:
“Even a minimal amount of physical exercises can change the state of our body for the better if they are done constantly. This can help to avoid a decrease in muscle strength due to diseases and a sedentary lifestyle”.
As a result, three-second workouts that lengthened the biceps muscles gave the best results compared to those that shortened them.
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