Push-ups are one of the most effective and effective Badavi exercises. But did you know that? The speed you do can significantly affect your results? Do you practice for power, size, or endurance, tempo You can quickly or slowly change how your muscles will answer.
In this article we learn science behind the head Pushing fast and slowlybenefits and disadvantages of each style and how to choose the right to you Fitness purposes and learning levels.
Understanding Temp on Push-Up
Tempo Means speed moving through each stage of exercise:
- Eccentric (lower stage)
- Isometric (Pause at the bottom)
- Concentric (click phase)
For example:
- A fastener 1 seconds can be done with 1 second (1-0-1 temp).
- A pushing slowly 3 seconds down, 2 seconds can be paused and 3 seconds (3-2-3 temp).
Change of these tempoes significantly affects hire muscles, Energy systemsand Reading Adaptations.
Advantages of fast pushed facilities
1. Development of explosive power and power
Quick sweats (eg Push-Up, Push-Up Hopes) IIB TWGitch fibernecessary for speed and high tension. The benefits include:
- Useful for Power athletesSports air conditioners
- Improved Rate of strong voltage (RFD)
- Large understandable In sports (eg sprint, shooting, jump)
Most sports are required Explosive upper body forces production-G fistleblocking, dive, close. Fast switch trains unique speed and Coordination patterns needed in real world scenarios.
2. Improving locusts
Fasting pushups quickly sharpens up Nervous system communication with muscles:
- Increases Car title Restriction speed
- Improves Frequency shooting and synchronization
- Develops jet power– for for agility and fast actions
3. Card-blooded and metabolic state
Quickly pushing rises due to rapid pace and large repetitions heartbeat Quickly:
- Effective HIIT Schemos or Training for metabolic resistance
- Improves Resistance of caror tools
- Burns more Calories to the unit of timeespecially when used in time interval
Advantages of slow push-ups
For coaches and athletes Notejoint managed, slow movement Their resistance protocol is a very effective strategy.
1. More time under grave (Took)
Slow push (eg 3-6 seconds for each rep) noticeably Increase the time of the time of time under mechanical loada hypertrophy key drive. By slowing the stages of eccentric (lower) and concentric (push):
- Large Collection of muscle fiberespecially me and IIA fiber
- Enhanced metabolic stress Contributing to muscle growth (burns)
- High dusterIt encourages protein synthesis
Long-term reduction duration limits blood flow (occlusion)leads to the construction of lactation and other metabolites. This causes hormonal response:
- Muscle hypertrophy (for example, growth hormone has increased)
- Enhanced Local muscle resistance
- “Pump” sensation to help with enable muscle growth signal
2. The improved motor control and consciousness connection
Slow temp slow propitric– Your body’s awareness in space is easier to feel which of these muscles are working.
- In the new initiality of the correct form and stability, especially in new beginners
- Will teach Straight flattening and joint control
3. The joint rape is reduced
Because here is less escumConnect tissue (tendons, ligures, joint capsules) are less blows. This creates slow pushups:
- They are safer with them shoulders or wrist problems
- Suitable for Reabil or Preject Programs
- Better for Big adults or symptoms
Scientific concepts of the Tempo
1
Published in 2016 2016 Strengthening Air Conditioning Research found it Alphanumeric phase-Ss are seen in slow detention Activation of muscles and hypertrophy compared to a faster repetition. It emphasizes efficacy a long time in the period of managed action and tension in stimulating muscular growth.
2
In contrast, Explosive tempo significantly shown Efficiency and electricity generation of sodiumespecially when combined with Body weight or pletetrial action. Cormie and others. (2010) High speeds demonstrated the increase in hiring Fast twitch fibersExplosive, responsible for highly strong actions.
3. Slow-speed resistance improves strength and pilgrimage in trained persons
Pereira and others. (2016), in their reading “The slow speed of the movement is better for hypertrophy and muscle strength than speed speeds” found it Slow repetition speed brought to forceful power Maximum forces of muscles and one repetition in Well-trained adults. This advanced interns will face only the estimates that require high loads or explosive movements to succeed.
4. RESURRECTness and Size: Quick Pushes dominate
Slow pushups increase the hand quick swap allows you to make full repeat before the fatigue. 2020 study Found:
- Participants are over 33% more reps Rapidly
- However, slow push-ups are allowed 20-24% full endurance period
A practical railway
Slow Tempor is allowed large mechanical tension, Collection of muscle fiberand metabolic stressAll this is known to encourage muscle hypertrophy. On the contrary, quick, explosive tempos will play a special role in the development of Power and AthleticsBy showing this Both speed methods have valuable programs Depending on the learning objectives.
Fast Vas: Slow Push-Ups: side-by-side comparison
| Unique | Fastener | Slow-push |
|---|---|---|
| The main focus | Power, speed, air conditioner | Hypertrophy, control, stuneration |
| Time during the period of tension | Low | High |
| Cardiac vascular requirement | High | Moderate |
| Activation of muscles | Floves of early morning | Hiring mixed fibers |
| Ideal for | Athletes, Hit, advanced trainings | Beginners, muscles growth, reall |
| The risk of breaking the form | Uppercase | Bottom, more controlled |
How to enter your program as well
1. Use speed swimming tools for air conditioning or electrical sets
2. Use slow swap for muscle buildings and mechanics
- 3-4 seconds down, 1-2 second pause, 2 seconds up
- Complete 3-4 kit failure for hypertrophy.
- Very suitable for study blocks based on the chest and triceps-fool
3. Contrast Tempo packages
- 3 sets of 10-12 fast detriment or pletetrical pushups
- 30-15 Slow Push-Ups Packages (4 SecondCentric + 2 Sec Conc.)
Will build a conversion result a More training stimulus and prevents plateau.
Safety Tips
- Hotbales and heating of wrists before explosive pushup
- Retain Neutral spine and spapuly management
- If the shape worsens, especially at high speed
- Don’t sacrifice the range of action For reoring speed
Conclusion
The choice between the fast and slow push is not “Better” – it must choose your right hand Current goal. Do you want to grow up Explosive forceto build muscleimprove durabilityor simply keep joint integrityThe role of fast and slow push-ups has its own places in a fitness program.
How to understand Tempto affects study adaptations You will help you educate harder, not smart.
Literature
- Pereira pea, MotoMama yl, esteves g, Tanaka x, Azevedo P. resistant movement with slow speed and muscle strength. INT J. Appleciol. 2016; 5 (2) Google scientist
- Jond, Na, Andrews, RJ, West, DWD and others. The musical tension period stimulates the sub-factionary reserves in men in the resistance exercises. Physical. 2012. 2012. https://pubmed.ncbi.nlm.nl.ng.gov/22106173/
- Activation of muscles on different pours and tempo. J Crophy Croated Croean. 2016; 30 (7): 2068-2073.
- Cormie p, McGugan Mr. Newon.2. Maximum neeustric development: 1 part – biological bases of power. Sport Med. 2010; 40 (9): 717-740.
- Schoenfeld BJ. Apply to mechanisms and resistance of muscle hypertrophy. J Power. 2010; 24 (10): 285-2872.
- Medical and biological engineering magazine: The effect of pushing the speed of high extreme exercises to high-cleaning (January 2011)
- American Sports College. ACSM’s instructions for exercise tests and recipe, 11th.
