The kind of exercise that works is lowering a weight gently rather than lifting a weight with a quick jerk. The kind of exercise that works is pushing a weight away from your body rather than pulling a weight up to your body. If you scrunch up your muscles, you aren’t doing the kind of exercise that helps control your insulin resistance and Type 2 diabetes.
Dietary fat, for example, is easily converted into stored bodyfat. This has been demonstrated in numerous research studies: given the same caloric intake, eating fat results in a greater deposition of fat into adipocytes than either protein or carbs . All other things being equal, fat begets fat
An eccentric contraction of the bicep would be to stand with the elbows bent at a 90 degree angle, with dumbbells in each hand and slowly lower the hands until they point towards the floor. That elongates the bicep.
Eccentric exercises are very important to physical therapists. They have been shown to be effective at treating tendonitis. Common example are Achilles tendonitis, Tennis Elbow, Patellar tendonitis and Golfers Elbow.
While eccentric training benefits the Type II fibers, no major strength and growth increases have been shown in Type I – Slow Twitch muscle fiber. For this reason alone, this technique should only be used for stimulating the Gastrocnemius muscle. Since the Soleus has a very low percentage of Type II fibers, the eccentric set technique will not be as effective for improving the strength and size of the Soleus.
Eccentric contraction means the muscles elongates during generation of force. This type of movement is not voluntary and is generated when the opposing force is greater than the force generated by the muscle. It is very effective but can easily lead to injury.