拉伸对于肌肉力量的影响

jacky

IMPACT ON MUSCULAR STRENGTH

When viewing the acute (immediate) effects of stretching before strength training, Rubini, Costa and Gomes (2007) note that static and PNF stretching have shown decreases in maximal strength ranging from 4.5% to 28%. Yet most of this research used more than one stretching exercise for the same muscle group, with total stretching times of 120–3,600 seconds, which is much more than the recommended four stretches of 30 seconds, totaling 120 seconds, for optimal flexibility increases (ACSM 2006). Rubini, Costa and Gomes add that when the total flexibility session is shorter (30–480 seconds), the research shows little or no compromise from stretching right before maximal force production. Importantly (and practically), exercisers do not train daily to their maximal voluntary contraction, where compromises in strength are observed. Interestingly, Rubini and colleagues highlight that there is no scientific consensus in the research for the underlying mechanism explaining the force production loss in muscle after stretching.

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