高负荷和低体积的热身可以提高抵抗训练时的表现
Leonardo Viveiros1, Kaynara Gioia1, Igor Nasser1
1School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil; LADTEF - Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.
Journal of bodywork and movement therapies
|November 27, 2024
概括
在初始训练负载的80%进行热身可以显著增加总训练量. 这一发现建议优化热身强度,以获得更好的抵抗训练表现.
科学领域:
- 运动生理学 运动生理学
- 运动科学 运动科学 运动科学
- 强度和适应条件 强度和适应条件
背景情况:
- 在抵抗训练之前,热身协议至关重要.
- 了解热身强度和随后的表现之间的剂量反应关系对于优化训练至关重要.
- 这项研究研究了不同升温负载强度对抵抗训练体积的影响.
研究的目的:
- 为了比较不同升温负荷强度 (40%,60%,80%的十次重复最大) 对后续抵抗训练体积的影响.
- 为了确定最佳的热身强度,以最大限度地提高经验丰富的男性举重运动员的炼性能.
主要方法:
- 十五名抵抗训练的男性参加了三次训练,每次都有不同的热身强度 (40%,60%,80% 1RM) 进行特定的重复.
- 关键的练习包括长椅压力,倾斜的腿压力和宽握拉拉下拉.
- 参与者执行了三组到失败,在组和练习之间进行2分钟的休息间隔.
主要成果:
- 80%强度的热身训练显著增加了总训练量,而60%,40%强度的热身训练则显著增加了总训练量.
- 80%的升温条件也为板压机提供了较大的体积负载和重复性能,而不是60%的条件.
- 在比较80%和40%的热身方案时,观察到倾斜的腿部按压的显著性趋势.
结论:
- 在抵抗训练课程之前,建议在初始训练负载的80%上进行热身.
- 较高的热身强度 (80%) 似乎可以提高后续抵抗训练的体积和性能.
- 这些发现为优化运动前热身策略提供了基于证据的指导.
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