In calisthenics, push-ups are an action that we often train. It does not need to consider time and space, and does not need to use any equipment. It can be operated freely whether indoors or outdoors.
When training push-ups, there are different training modes: Some people like to do 50-100 push-ups in a row at a faster speed , They believe that the more training, the better their ability.
There are also people who deliberately control the speed of the movement, the same number, but they will split into multiple sets to train, There is a rest period in between, they think the quality of the movement and the ability to control More importantly, it can achieve muscle building effect.
Then the question is: When training push-ups, is it better to move faster or slower?
1. Comparison of two training modes
At the beginning of push-up training, there is usually a lack of arm strength and core The problem is that you can only do half-way movements or the abdomen and legs are on the ground first.
After a period of training, the bottom can be level with the elbows and shoulders, and at the same time, it can continue to complete 5-10 movements.
In order to increase the number of push-ups, on the basis of the original uniform speed, use explosive force to speed up the speed until it stops when exhausted, and later can do more than 40 push-ups at a time. push ups.
This training pattern of increasing the number of push-ups and gradually increasing the speed can be called “fast push-ups”.
In order to increase the muscle stimulation of push-ups, on the basis of Increase the range of motion, make the bottom of the chest completely touch the ground, and add pause time.
This training mode, which improves the quality of the push-up and gradually reduces the speed, can be called “slow push-up”.
Overall comparison:
The most direct difference between the two methods is that The speed is fast, the action flow and the force mode are exactly the same.
Fast push-ups mainly focus on the training of muscular endurance and explosive power; while slow push-ups mainly focus on the training of muscle strength and muscle mass.
2. Is it better to do push-ups faster or slower?
The answer is: Push-ups can be done faster or slower, there is no so-called good or bad, the key depends on your training purpose.
Do push-ups at a faster speed, which can reduce the stimulation of upper body parts such as arms, shoulders, and abdomen, and prevent these parts from being exhausted in advance. You can complete more actions.
In the later stage of training, if you can easily complete more than 100 movements at a time, you can also do advanced exercises, such as: high-five push-ups, air push-ups, superman push-ups, etc.
They all require strong explosive power, and they form a set of fancy push-ups coherently, and the overall movement will be smoother and more ornamental.
Slow down and do push-ups, which can increase the stimulation of the triceps, anterior deltoid, trapezius, pectoralis and transverse abdominis, so that You can build thick arms, shoulders, back, pecs and deep abdominal muscles.
In the later stage of training, if you can continue to complete 5-8 sets of actions for more than 10-12 times, you can also do advanced exercises, such as: one-handed push-ups, handstand push-ups, weight-bearing push-ups, etc. Wait.
They all need strong muscle strength, which can further increase muscle thickness, which is closer to strength training and can achieve the effect of equipment exercise.
In other words: there is a big difference in the speed of push-ups, and both methods can be selected.
If you want to make push-ups look better, you need to focus on fast movements; if you want to increase muscle size, you need to focus on slow movements.
Write at the end:
Whether it is fast push-up or slow push-up, both movements are fine to practice.
The former is more inclined to freehand fitness, the purpose is to do fancy movements; the latter is more inclined to strength training, the purpose is to build thick muscles.
The best way is to combine the two movements and do one movement every day, which can improve muscle endurance and muscle at the same time quantity.
However, this all-around training mode often takes up a lot of time and requires strong physical fitness and recovery speed, which is not suitable for everyone.
Therefore, it is more recommended to choose one of them for training. The key lies in your training purpose: If you don’t care about muscles, just let If the movements are more beautiful and more numerous, then speed up the training; if you are more concerned about the body, especially the chest muscles and upper body muscles, then reduce the speed training.