3 seconds of exercise 3 times a week is enough to increase your muscles by 11%

Japanese researchers have experimentally confirmed the hypothesis that ultra-short physical training can effectively replace classical exercises. However, they have not yet managed to explain how it works and whether it is possible to build a full-fledged training program using this methodology.

The key idea is to replace the classic muscle contraction exercises with their opposite – flexion exercises. The easiest way to do this is with the biceps, where slowly lowering the arm with dumbbells from the chest down creates a load that flexes the muscle and causes it to lengthen. This creates an unconventional load and provokes a response from the body, which learns to resist the unusual aggravation.

Experiments have shown that 3 seconds of this exercise per day or 36 seconds per month is enough to increase muscle mass gain by 11.5%. The minus is that the person’s strength does not increase, and his cardiovascular system is almost not involved in the work, and therefore does not develop. This point confuses scientists, they find it difficult to explain, but it turns out that a person does not improve his physical form – so the value of such training is still in doubt.

The probable reason for rapid muscle growth with minimal exercise can be explained by the fact that muscles rest much longer between exercises, which allows them to fully recover. Another factor is the regularity of exercise, which has been shown to be more important than periodic attempts to take a record load by overcoming oneself. The regularity of a simple exercise routine could be the basis of a new physical education policy in a number of countries.

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