Payment operations are one of the most accessible and effective body weight exercises. But did you know that? The speed with which pushing operations significantly affect your results? Whether you are training on strength, size, or endurance Pace From your payment-speed or slow-function-you can change how your muscles respond.
In this article, we will explore the flag behind Fast in exchange for slow paymentsThe benefits and disadvantages of each style, and how to choose the appropriate rhythm based on Fitness goals and training level.
Understanding the rhythm in payment operations
Pace It refers to the speed that you transfer through each stage of exercise:
- strange (Reducing stage)
- Equal (Stop at the bottom)
- concentric (Payment stage)
For example:
- A Rapid It may take place in 1 second to the bottom, one second (1-0-1 pace).
- A Slow payment There may be 3 seconds, a second pause, and 3 seconds (3-2-3 pace).
These rhythmic differences greatly affect Muscle employmentand Energy systemsAnd Training adaptations.
The benefits of rapid payment operations
1. Brevish power and energy development
Quick payment operations (for example, applause for payment, payment jumps) target Write the fast IIB fibersIt is necessary for speed and high -strength output. Benefits include:
- Useful to Power athletesCombat sport and field sports air conditioning
- to improve Power Development rate (RFD)
- greater The explosion In sport (for example, running, throwing, jumping)
Many sports require The strength of the upper part of the explosive body production-, PunchingProhibition, diving, processing. Training of rapid payment operations Specific speed and Coordination patterns Required in real world scenarios.
2. Reinforced muscular neurological efficiency
The procedure of payments rapidly increases anger The nervous system communicates With muscles:
- He increases The speed of the engine unit employment
- Improved Repeated shooting and synchronous
- Evolving Interactive power– The importance to Lightness And quick movements
3. Carry, blood vessels and metabolism
Because of the rapid rhythm and more repetition, rapid payments are raised Heart rate quickly:
- Effective Hiit circles or Metabolism resistance
- Improved Respiratory cardiac tolerance
- Burning more Calories per unit of timeEspecially when used at intervals
The benefits of slow payment operations
For trainers and athletes who aim Maximizationto merge Control, slow movements In the resistance training protocol is a very effective strategy.
1. Time under stress (TUT)
Slow payment operations (for example, 3-6 seconds for each delegate) Increased time spending muscles under mechanical pregnancyA major inflation engine. By slowing the two -phased phases (decrease) and center (payment), you can create:
- greater Employment of muscle fibersEspecially from the first type and IIA fiber
- Reinforcement Metaphor (Burning) contributes to muscle growth
- higher Muscle tensionWho stimulates protein synthesis
Long shrink period Blood flow (blockage) restrictsCausing lactate accumulation and other metabolism. This creates a hormonal response that supports:
- Muscle enlargement (For example, increased growth hormone)
- Reinforcement Local muscular tolerance
- The “pump” feeling that helps in muscle growth signals
2. The engine control improves and the mind connects to the mind
Slow rhythm enhances ProprioceptionConsciousness of your body in space – which makes it easy to feel the muscles that work.
- It enhances the correct form and stability, especially in beginners
- Teach The appropriate alignment And control of the joint
3. Decrease the joint strain
Because there LeastAnd connective tissues (strings, laces, shared capsules) suffer from less shock. This makes slow payments:
- Safety for those who have Shoulder or wrist issues
- Suitable for Rehabilitation or Prehab Programs
- Best for The elderly or the users
Scientific visions about rhythm training
1. The slower rhythm enhances muscle activation and enlargement
A study of 2016 published in Power and Air Conditioning Research Magazine I found it The stages of the eccentric are longer-It is also shown in slow payments-in that The biggest muscle activation and enlargement Compared to the fastest repetition. This highlights effectiveness The movement subject to control and time extended under tension In stimulating muscle growth.
2. The fastest rhythms enhance muscle neurological efficiency and strength
in contrast, Explosive It has been proven great Improving muscle nervous efficiency and energy outputEspecially when combined with Body weight or plyometric movements. Cormie et al. (2010) Proved that high -speed training increases employment Fast muscle fibersAnd it is responsible for the high -strength explosive movements.
3. Slow resistance training improves strength and size for trained individuals
Pereira and others. (2016), in their studies “Resistance Training with slow speed of movement is better for inflation gains and muscle strength gains than fast speed of movement”, “ I found it Slow repetition speeds An increase in an increase in Muscle transverse area and the maximum reinstalization power in Good adults trained. This challenges the assumption that the advanced trainees require only high loads or explosive movements.
4. Targe and size: Rapid payments dominate
While slow payments increase berries, Fast payments allow more total repetition Before fatigue. 2020 Ticket He found:
- The participants completed 33 % more representatives Rapidly
- However, slow pressure operations allowed 20-24 % longer endurance
Practical ready -made meals
Slow rhythms allow More mechanical tensionand Employment of muscle fibersAnd MetaphorAnd all are known to stimulate muscle enlargement. On the contrary Sports strength and performanceIt shows that Both rhythm patterns have valuable applications Depending on the training goals.
Fast for slow payments: a comparison side by side
| feature | Quick payment operations | Slow payment operations |
|---|---|---|
| Basic focus | Power, speed and air conditioning | Annotel, control, endurance |
| Time under tension | a little | High |
| Coptic vascular demand | High | moderate |
| Activating muscles | Fast fibers | Mixed fiber recruitment |
| Ideal for | Mathematics, Hiit, advanced trainees | Beginners, muscle growth, rehabilitation |
| The risk of collapsing the model | Tired | Less, dominate more |
How to merge both of your program
1. Use fast air conditioning or powerful payments
2. Use slow payments to build muscles and mechanics
- 3-4 seconds below, 1-2 seconds pause, 2 seconds.
- Perform 3-4 groups for to fail To enlarge.
- Ideal for training blocs that focus on three -headed chest and three -head
3. Rhythm groups in contrast
- SuperSet with 3 groups of 10-12 fast exercises or Plyometric payments
- 3 groups of 10-15 slow payment operations (4 seconds weirdo + 2 seconds concentrated)
Switching the rhythm builds a More full training stimulation And the plateaus prevents.
Safety tips
- Warm warmers and wrists Before explosive payment operations
- Maintains The neutral backbone and the control of the heavy
- Stop if the form deteriorates – especially at high speed
- Sacrifice Movement To quickly delegate
conclusion
The choice between rapid and slow payment operations does not decrease to one of them “Better”-it is related to choosing the right rhythm for you Current goal. Whether you are looking for an increase ExplosiveHe builds MusclesIt improves to bearOr simply maintenance Common safetyBoth fast and slow payment operations in their place in the balanced fitness program.
Understand how The rhythm affects the training adaptations It helps you to train more intelligent – not more difficult.
Reference
- Pereira Pea, Motoyama YL, Esteves GJ, Quinilato WC, Botter L, Tanaka Kh, Azevedo P. Resistance Training with slow speed speed for muscle enlargement gains and muscle strength gains from fast speed of movement. Int J Appl Physiol exercises. 2016; 5 (2) Google Schola
- Burd, Na, Andrews, RJ, West, DWD ET Al. The time of the muscles under tension during the exercise of resistance stimulates the differential muscle protein of the semi -side artificial responses in men. J Physiol. 2012. https://pubmed.ncbi.nlm.nih.gov/22106173/
- Activating muscles during various differences in payment and rhythms. J Cody Power accuracy. 2016; 30 (7): 2068-2073.
- Cormie P, Mcguigan MR, Newton RU. Development of maximum muscle neurological strength: Part 1 – The biological foundation of strength. Sports Med. 2010; 40 (9): 717-740.
- Schoenfeld BJ. Muscle enlargement mechanisms and their application to resistance training. J Condon’s accuracy power. 2010; 24 (10): 2857-2872.
- Medical and Biological Journal: The effect of speed pressure on training on the upper limb until fatigue (January 2011)
- The American College of Sports Medicine. ACSM instructions for testing and describing the exercise, eleventh edition.
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