Тренировка с учетом физиологии. В.Н. Селуянов и другие.

[donanton]

Немного Селуянова от британских ученых ...

Eccentric Training for Mass, Strength, and Flexibility
Eccentric training refers to the negative portion of any movement. At this time the muscle lengthen in comparison to the concentric portion of the lift in which it shortens.
Most people only pay attention to the concentric portion of the lift, or in other words, getting the weight up. They usually forget about the negative portion of the lift and will often just let it fall back down.
However, for best results both portions of the movement are important.In fact, the eccentric portion has been shown to be possibly more important than the concentric portion in creating both muscular mass and strength (1).
Further research is now showing that eccentric training may also prove to have more benefits in that it increases flexibility. Although more studies need to be done on the subject, research may soon prove that eccentric training may be more beneficial than regular static stretching for injury prevention (2).
So what’s to be taken from all this? Well, don’t drop the weight. Concentrate on putting as much effort on bringing it down as much as you do on bringing it up. If you don’t believe this is worth the effort than try it. I’m sure you will soon come to find that it’s more exhausting than performing just the concentric portion of the movement.
Take this advice and get bigger, stronger, and more flexible. Doesn’t get any easier than that.
Sources
The effects of eccentric versus concentric resistance training on m... - PubMed - NCBI
The effects of eccentric training on lower limb flexibility: a systematic review -- O'Sullivan et al. 46 (12): 838 -- British Journal of Sports Medicine