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Fresh Start to Fitness: Upper Body Weight-Training Focusing on Eccentric Movement

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Fresh Start 2 Fitness - Body Weight-Training - Eccentric Movement

Eccentric exercise focuses on working muscles as they lengthen, rather than as they contract. Simply put, eccentric exercise puts muscles under tension for longer, stimulating more muscle growth, according to Jeffrey Beck, exercise specialist at the Intermountain Medical Center Heart Institute in Murray. Beck recommends that you complete the following upper body weight training routine a two to three times per week and start seeing results!

1) Biceps Curls: Using a pair of dumbbells or a barbell, curl the weight up (count of one). Lower the weight slowly (count of ten). Complete 2-3 sets of 5-10 reps.

2) Shoulder Press: Using a pair of dumbbells, press the weight above your head (count of one). Lower the weight slowly (count of ten). Complete 2-3 sets of 5-10 reps.

3) Bent Rows: Using a pair of dumbbells or a barbell, raise the weight up just beneath your chest (count of one). Lower the weight slowly (count of ten). Complete 2-3 sets of 5-10 reps.

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