从北欧腿筋运动中获得力量的剂量反应关系:系统性审查,元分析和元回归.
Rodrigo de Azevedo Franke1,2, Rodrigo Rodrigues2, Pedro Lopez3
1Group of Science in Sports and Exercise, Federal University of Health Sciences of Porto Alegre, Porto Alegre, Brazil.
Journal of strength and conditioning research
|September 24, 2025
概括
这项系统性审查发现,北欧腿筋运动 (NHE) 显著改善了异常和同心强度,但不是同心强度. 最佳的每周NHE体积用于增强力量大约是29-64次重复,特别适用于初学者.
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
- 强度和条件 强度和条件
背景情况:
- 北欧腿筋运动 (NHE) 被广泛用于增强腿筋肌肉力量.
- 了解NHE的最佳训练量对于最大限度地增强力量和预防受伤至关重要.
研究的目的:
- 系统地审查和元分析NHE对异心,同心和同度强度的影响.
- 为了研究NHE训练量和力量改善之间的剂量反应关系.
- 为NHE培训提供基于证据的建议.
主要方法:
- 通过对6个数据库进行系统搜索,确定了42项符合条件的研究.
- 使用元分析和元回归来分析不同NHE协议的研究数据.
- 研究包括了具有不同条件水平和训练经验的参与者.
主要成果:
- NHE训练显著改善了异常NHE强度 (ES=0.98) 和异常异动力学强度 (ES=0.52).
- 集中的异动力强度也增加了 (ES=0.42),但同位力强度没有显著变化 (ES=0.12).
- 强度增加和训练量变量 (持续时间,频率,组,重复) 之间没有明确的关联.
结论:
- NHE有效地提高了异常和同心腿筋强度.
- 每周29-64次NHE重复,分为2-3次,很可能足以获得有意义的力量增长,特别是对于新手.
- 在初始6-8周的NHE培训中,对于没有经验的个人来说,高培训量是不必要的.
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