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血流限制和传统力量训练对近肩肌肉的比较影响:随机临床试验

Lucas Ghionna¹, Léa Ruppel¹, Nuno Nogueira^1,2

¹Departamento de Tecnologias de Diagnóstico e Terapêutica, Escola Superior de Tecnologias da Saúde do Tâmega e Sousa, Instituto Politécnico de Saúde do Norte (IPSN), Cooperativa de Ensino Superior Politécnico e Universitário, 4585-116 Gandra, Portugal.

Muscles (Basel, Switzerland)

|August 22, 2025

概括

轻量化血流限制 (BFR) 训练是改善肩膀肌肉的有效替代品. 这种方法在健康个体中显示出可比的强度增长,使其成为传统方法不适用的可行选择.

科学领域:

运动生理学
运动科学
康复医学

背景情况:

血液流量限制 (BFR) 训练是传统重负荷训练的可行替代方案,特别是当传统方法适用时.
这项研究研究了BFR训练使用轻载荷与传统力量训练提高肩部肌肉发育的有效性.

研究的目的:

为了比较血液流量限制 (BFR) 训练与轻重负载与传统力量训练 (重重负载) 对肩膀肌肉发育的影响.
根据两种训练方案评估手臂周长,力量和耐力变化.

主要方法:

22名健康成年人被随机分为两组:BFR训练 (30% 1RM) 和传统的力量训练 (70% 1RM).
一个为期四周的方案包括每周两次肩部绑架,侧向旋转,
测量包括手臂周长,单臂坐着的投篮测试 (SAASPT),垂直起重力 (VLS) 和肩膀耐力测试 (SET) 在基线和干预后.

主要成果:

在大多数评估参数中,这两组均显著改善.
血液流量限制 (BFR) 训练对手臂周长,SAASPT,VLS和SET产生了大到非常大的效应大小 (科恩的d=0.8701.301).
传统的力量训练也显示了SAASPT,VLS和SET的效果大到非常大 (科恩的d=0.9221.238).

结论:

通过轻重负荷进行血流限制 (BFR) 训练,可以有效地改善靠近塞部位的肌肉.
在健康的个体中,BFR训练与传统的重负荷训练相提并论.
对于那些无法进行传统的重负荷运动的人来说,BFR训练是一种有效的替代方案.

关键词:

卡特苏耐力女人过度增长一个男人发电量在肩膀上的强度

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