Spännavlastning

Spännavlastning, also known as eccentric loading, is a type of resistance training where the muscle is lengthened while it is contracting. This is in contrast to concentric loading, where the muscle shortens while contracting, and isometric loading, where the muscle contracts without changing length. Spännavlastning is often used in rehabilitation, sports training, and strength training programs to improve muscle strength, endurance, and size, as well as to enhance muscle balance and coordination.

The technique involves using a machine or free weights to lift a load while the muscle is lengthening. For example, in a bicep curl, the bicep muscle is lengthened as the arm moves from the fully bent position to the fully extended position. This type of loading is particularly beneficial for improving the eccentric phase of a movement, which is often the weaker phase in many exercises.

Spännavlastning can be used to target specific muscles or muscle groups, depending on the exercise chosen. It is often used in rehabilitation to improve muscle strength and function after an injury, and in sports training to enhance performance and reduce the risk of injury. In strength training programs, spännavlastning can be used to improve overall strength and power, as well as to enhance muscle balance and coordination.

There are several methods to perform spännavlastning, including using machines, free weights, resistance bands, and bodyweight exercises. It is important to use proper form and technique to ensure that the exercise is performed safely and effectively. Additionally, it is important to start with a light load and gradually increase the weight as strength and endurance improve.

Spännavlastning can be used in a variety of exercises, including squats, lunges, deadlifts, bench presses, and pull-ups. It is important to consult with a healthcare professional or certified trainer before starting any new exercise program, including spännavlastning.