腹部运动训练 : 深蹲、硬拉、引体上升和奥运式举重

十季

原文 poliquin    译者 林烁Nathan 最所向无敌的腹部运动训练 : 深蹲、硬拉、引体上升和奥运式举重 把所有主要肌肉群组进行训练，包括躯干和核心肌肉(core)，以得到最漂亮吸引的腹肌。不要浪费时间在单独式腹部练习或15分鐘的腹部训练计划上。一系列的研究揭露了腹肌训练的两个重点：    1)    核心力量对於预防运动员受伤、改善一般大眾的活动能力和改善每个人的功能表现都是必要的。    2)     建立强壮的背肌和和更结实的腹部，是进行复合动作，如深蹲、硬拉、引体上升、箭步蹲，和奥运式举重。    力量和体能研究期刊的一项新的研究提到这两个重点，这项研究比较了以肌电图（EMG）来量度的隔离中的躯干肌肉激活和复合腹部运动。 单独式运动是指那些只训练近躯干肌肉的腰部和腹部位置（腹直肌、腹外斜肌、竖脊肌），如捲腹和横向捲腹。综合练习包括近躯干肌肉以及三角肌前束、臀肌和胸椎竖脊肌的练习，如前俯棒式配合伸手、登山动作、及负重量的前俯棒式单手单脚动作(bird dog exercise)。    结果发现，综合练习比单独式捲腹及斜肌捲腹更能激活腹部肌肉和腰部肌肉至更大程度。他们还训练了大量肌肉，因為臀肌和三角肌前束均需作出显著的贡献，以保持身体平衡和姿势稳定。    例如，在进行前俯棒式配合伸手时，腹直肌和斜肌的肌肉活动比传统的捲腹动作多27%。同时，进行综合运动时，整个竖脊肌被激活的程隻比进行捲腹多2至3倍，而附加了重量的前俯棒式单手单脚动作製造了最大的肌肉质量总量，标示著利用重量来训练躯干的价值。    这项研究虽然进行测试，能更有效展露你的腹部和令躯干更强壮的举重，加入了多关节运动，如硬拉、深蹲和弓步。例如，去年发表的一项研究，记录了椎旁背部肌肉的肌电图的读数显示，指出以1RM的70%进行的硬拉，引起平均肌电活动的88％和113.4％的峰值(peak)肌电活动。然后进行一个背部延伸，產生平均肌电活动的58％，其后进行的弓步產生46%椎旁肌肉活动。    研究人员得出的结论是，定期以1RM的70%至85%负重进行硬拉，并配合其他多关节的「全身性(gobal)」举重，可以理想地加强下背部和帮助预防腰背疼痛。明显地，你应先训练有需要的部位，如果你出现腰痛或椎间盘损伤，你需要透过康復训练来发展全身肌肉的力量基本水平及结构平衡。一旦成功消除疼痛和改善了功能，便可使用硬拉和其他全身性的举重以作為训练手册。    References Gottschall, j., et al. Integration Core Exercises Elicit Greater Muscle Activation Than Isolation Exercises. Journal of Strength and Conditioning Research. 2013. 27(3), 590—596. Colado, J., Pablos, C., et al. The Progression of Paraspinal Muscle Recruitment Intensity in Localized and Global Strength Training Exercise is not Based on Instability Alone. Archives of Physical and Medical Rehabilitation. 2011. 92, 1875-1883. 原文 Get the best-looking abs by training exercises that integrate all the key muscle groups of the trunk or “core.” Don’t waste time on isolation ab exercises or 15-minute ab programs. A series of research studies reveals two key points about abdominal training: 1)    Core strength is necessary to prevent injury in athletes, improve mobility in the general public, and optimize functional performance in everyone. 2)     The best way to build a stronger back and tighter abs is with compound movements  such as squats, deadlifts, chin-ups, lunges, and Olympic lifts. A new study in the Journal of Strength and Conditioning Research both points. This study compared muscle activation as measured with electromyography (EMG) in the trunk muscles in isolation and compound abdominal exercises. Isolated exercises were those that only trained the proximal trunk muscles of the lumbar and abdominal region (rectus abdominus, obliques, and erector spinae), such as a crunch and lateral crunch. The integration exercises engaged the proximal trunk muscles as well as the anterior deltoid, gluteus, and thoracic erector spinae with exercises such as a plank with hand reach, mountain climber, and bird dog exercise with added resistance. Results showed that the integration exercises activated the ab and lumbar muscles to a much greater degree than the isolation crunch and oblique crunch. They also trained a larger number of muscles, since the glutes and anterior deltoids had to make a significant contribution in order to the subjects to maintain balance and postural stability. For example, during the plank with hand reach, rectus abdominus and oblique muscle activity were 27 percent greater than with the traditional crunch exercises. Meanwhile, the whole erector spinae was activated 2 to 3 time more during the integration exercises than the crunches, whereas the bird dog with resistance worked the greatest amount of muscle mass total, indicating the value of training with weights for strengthening the “core.” Though not tested in this study, more effective lifts for revealing your abs and strengthening the trunk are loaded multi-joint exercises such as deadlifts, squats, and lunges. For instance, a study published last year that recorded EMG readings on the paraspinal back muscles showed that a deadlift performed at 70 percent of the 1RM load elicited average EMG activity of 88 percent and peak EMG activity of 113.4 percent. A back extension was next, producing an average EMG activity of 58 percent, followed by lunges producing 46 percent paraspinal muscle activity. Researchers concluded that regularly training dead lifts with a load ranging from 70 to 85 percent of the 1RM in conjunction with other multi-joint “global” lifts will optimally strengthen the lower back and help prevent lower back pain. Obviously, you need to start with where you are—if you have pain in the lower back or a disc injury, rehabilitative exercises will need to come first to develop base levels of strength and structural balance throughout the muscles of the entire body. Once pain is eliminated and function is improved, use deadlifts and the other global lifts as training staples. References Gottschall, j., et al. Integration Core Exercises Elicit Greater Muscle Activation Than Isolation Exercises. Journal of Strength and Conditioning Research. 2013. 27(3), 590—596. Colado, J., Pablos, C., et al. The Progression of Paraspinal Muscle Recruitment Intensity in Localized and Global Strength Training Exercise is not Based on Instability Alone. Archives of Physical and Medical Rehabilitation. 2011. 92, 1875-1883.