Há uns dias atrás posteis duas vezes sobre flexões de braço. De novo o assunto volta. Agora em um artigo recentemente publicado no JSCR (http://journals.lww.com/nsca-jscr/). Vou dividir o resumo para facilitar a leitura e interpretação:
García-Massó, X, Colado, JC, González, LM, Salvá, P, Alves, J, Tella, V, and Triplett, NT. Myoelectric activation and kinetics of different plyometric push-up exercises. J Strength Cond Res 25(7): 2040-2047, 2011
The kinetic and myoelectric differences between 3 types of plyometric push-ups were investigated.
Materiais e Métodos:
Twenty-seven healthy, physically active men served as subjects and completed both familiarization and testing sessions. During these sessions, subjects performed 2 series of 3 plyometric push-up variations in a counterbalanced order according to the following techniques: Countermovement push-ups (CPUs) were push-ups performed with the maximum speed of movement; jump push-ups (JPUs) were similar to clapping push-ups; and fall push-ups (FPUs) required kneeling subjects to drop and then attempt to return to their initial position. Vertical ground reaction forces were determined by using a force plate. Myoelectric activity was recorded by means of electromyography.
Impact force and impact rate of force development were significantly (p < 0.05) higher for FPUs than for JPUs. The maximum rate of force development was higher for CPUs (p < 0.05) than for JPUs, and the maximum force was higher for the CPUs than for the FPUs (p < 0.05). There were differences among exercises for the mean muscle activation of the pectoralis major (PM; p < 0.001), triceps brachii (p < 0.001), external oblique (p < 0.005) and anterior deltoid (p < 0.001), and in the maximum muscle activation of the PM (p < 0.001).
Plyometric push-ups with countermovement achieved a higher maximum force and rate of force and did not cause impact forces. Thus, this type of push-up exercise may be regarded as the best for improving explosive force. The FPU exercise achieved higher levels of muscular activation in the agonist and synergist muscle groups, and greater impact forces and impact force development rates.
Assim, depois de se testarem 3 tipos de flexões de braço “pliométricas”:
1) Flexão de Braço com descida lenta e subida veloz (Flexão de braço com contramovimento)
Como não achei vídeo, peguei outro que acho mais legal:
2) Flexão de Braço caindo da posição de joelho e tentando voltar (bem MAIS ou MENOS isso)
3) Flexão de Braço saltando
E a mais conhecidinha, batendo palmas:
Proporciona maior produção de força e menor força de impacto 😉