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超最大腰部炼可以防止在重复的背式炼中经历的性能下降

Timothy D Griest^1,2, Cameron M McCarthy^1,2, Liliana I Rentería^1,2

¹Department of Health, Nutrition, and Food Sciences, Florida State University, Tallahassee, Florida.

Journal of strength and conditioning research

|April 23, 2025

概括

在背部坐之前执行超级坐 (SMW),可以帮助在随后的组中保持表现. 这种训练策略可以在重复的背练习中防止功率和速度的下降.

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
强度和适应条件强度和适应条件

背景情况:

重复的背可以导致表现下降.
了解阻力训练期间减轻疲劳的策略至关重要.

研究的目的:

调查是否可以提高后续重复后背的表现.
为了确定SMW对性能指标和肌肉激活的影响.

主要方法:

13名经受阻力训练的男性参加了一项随机交叉试验.
试验对象在92.5%的1RM时进行了背,随后进行了SMW (110%的1RM) 或对照 (30%的1RM) 保持.
然后在92.5%的1RM进行了重复的背,并测量了性能和肌肉激活.

主要成果:

在控制条件后,平均功率和速度显著下降,但在SMW后的第一组中保持不变.
在对照条件后,感知劳动的评分增加了,但在SMW之后没有.
在这两种条件下,峰值功率,峰值速度和肌肉激活 (横向巨大的肌肉,最大的肌肉) 保持不变.

结论:

在重复的背部坐中,supramaximal行走可能会减轻反复的背部坐的性能下降.
SMW可能会允许在92.5%的1RM下进行额外的一组,而不会造成性能损失.
这种技术可能是力量和健身计划的宝贵工具.

关键词:

身体表现身体表现身体表现在激活后的性能提升.动力提升的动力提升阻力训练可以进行抵抗训练.力量训练力量训练力量训练力量训练

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