Go lower, slower to increase the burn
You can burn more calories and prevent injury if you concentrate on slowing down when lowering your weights. Here are some specific exercises to try.
Negative Glute-Hamstring Raise
Kneel on a mat with your thighs perpendicular to the floor. Ask a friend to hold the backs of your heels. Lower your upper body and thighs as slowly as possible Position your hands a few inches in front of your chest to gently catch yourself as you near the mat. Do 2 sets of 5 to 10 reps, resting 30 to 60 seconds between sets.
Negative Bench Press
Load the bench press with 20 to 30 percent more weight than you normally lift. Position the bar directly over your chest, then take 5 to 6 seconds to lower it. When you get within a few inches of your chest have a spotter lift the bar back up. Do 2 sets of 5 to 10 reps, resting 30 to 60 seconds between sets.
Negative Chin-up
Stand on a bench and grab a pullup bar with an overhand grip, hands shoulder-width apart. Jump up so your chin is 2 to 3 inches above the bar(like you have reached the top of a pullup). Take 5 seconds to lower yourself. Use the bench to return to start, and repeat. Do 2 sets of 5 to 10 reps, resting 30 to 60 seconds between sets.
Negative Leg Extension
Hook your feet under the footpad of a leg extension machine. Push up with both legs until they're straight. Pause, then drop your left leg to the floor so you're supporting all the weight on your right. Slowly lower the footpad. Extend back up using both legs, then repeat, lower weight with the left leg. That is one rep. Do 2 sets of 5 to 10 reps, resting 30 to 60 seconds between sets.
