Training with dumbbells for only 3 seconds a day gave an amazing result

A recent experiment by scientists at Niigata University of Health and Social Welfare in Japan has presented a major surprise. It turned out that to dramatically increase physical strength, just a couple of dumbbells are enough … and 3 seconds a day.

The experiment was conducted among students with normal health, but not athletes. They were divided into three groups and instructed to perform a bicep exercise. Strictly one approach per day with maximum weight, lasting 3 seconds, five days a week, for 4 weeks. In the first group, a concentrated dumbbell lift was performed, and as a result, the biceps strength of the participants increased by 6.3%. In the second group, an isometric holding of a dumbbell on weight was performed, with a 90-degree bend of the arm – here the increase in strength was 7.2%.

The best result was shown by the third group, whose participants performed an eccentric slow lowering of the arm with a dumbbell from shoulder to hip. The strength of their biceps muscles increased by 11.5%, and in some cases the indicators rose above 12%. Of course, this will not allow you to set sports records, but as a method of keeping muscles in good shape, to prevent their degradation due to aging, it is very suitable. And if it is possible to extend the technique to other muscle groups, then effective training of the whole body will take a maximum of a minute a day.