集群套件比传统套件更好地维护性能,并最大限度地减少训练引起的疲劳
José Antonio Páez-Maldonado1,2, Pedro Jesús Cornejo-Daza2,3,4, Juan Sánchez-Valdepeñas2,5
1University of Osuna (Centre Attached to the University of Seville), Osuna, Spain.
Frontiers in sports and active living
|December 25, 2024
概括
在阻力练习期间,像集群-2 (CS2) 和集群-6 (CS6) 协议一样,结合短暂的,频繁的休息,有助于保持机械性能,并与传统集 (TS) 相比减少疲劳. 这种策略在训练期间对运动员有益,因为在训练期间,尽量减少疲劳至关重要.
科学领域:
- 运动科学 运动科学 运动科学
- 运动生理学 运动生理学
- 生物力学 生物力学
背景情况:
- 抵抗训练方案显著影响急性神经肌肉和代谢反应.
- 优化设置配置是管理训练引起的疲劳和提高性能的关键.
- 对于周期化策略来说,了解内置静止操纵的影响至关重要.
研究的目的:
- 为了研究不同全坐 (SQ) 设置配置对机械,神经肌肉,代谢和肌肉收缩反应的急性影响.
- 将传统集 (TS) 与集群-6 (CS6) 和集群-2 (CS2) 协议进行比较.
- 为了确定内置休息频率对疲劳积累和性能维护的影响.
主要方法:
- 22名男性参与者进行了3次SQ练习,包括3组12次重复,60%1RM,4分钟间歇休息.
- 协议包括:传统集 (TS) 没有内集休息,CS6在第6次重复后休息30秒,CS2每2次重复休息30秒.
- 测量包括机械输出 (力,速度,功率),电肌图 (EMG),张肌图 (TMG),血乳酸,反运动跳跃 (CMJ),最大同位素SQ和V1负载性能.
主要成果:
- 机械性能更好地保持,而随着内置休息频率的增加 (TS < CS6 < CS2),EMG变化变得不那么明显.
- 运动后,CS2和CS6协议导致血中乳酸盐度较低,与TS相比.
- CS2和CS6导致CMJ高度和TMG衍生的变量减少较小,表明疲劳程度低于TS.
结论:
- 在抵抗运动期间引入短暂且频繁的内置休息时间,可以有效地减轻训练引起的疲劳.
- 这一策略导致机械性能和神经肌肉功能的优越维护.
- 集群组方法,特别是CS2和CS6,是一种可行的方法,可以在赛季训练期间尽量减少疲劳.
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