亚最大负载作为超最大负载的可行的替代方案,在短期基本强度块期间在突出异常负载中进行突出异常负载
Caizheng Yue1, Chunxiao Jia1, Wenzheng Zha1
1School of Strength and Conditioning Training, Beijing Sport University, Beijing, China.
PloS one
|October 10, 2025
概括
突出异常负荷 (AEL) 训练有效地改善了四周的下肢力量和跳跃性能. 超最大值和亚最大值AEL都产生了类似的结果,亚最大值负载为强度发展提供了切实可行的替代方案.
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
- 生物力学 生物力学
背景情况:
- 奇特的超负荷训练可以增强肌肉力量和肌肉缩.
- 突出异常负荷 (AEL) 涉及故意增加电梯的异常阶段.
- 对比不同的AEL强度对于优化培训方案至关重要.
研究的目的:
- 为了比较超极小AEL与亚极小AEL对下肢功能和缩的影响.
- 为了评估短期基本力量训练后的结果.
主要方法:
- 22名受过训练的男性被分为上极 (120%/70% 1RM) 和下极 (95%/70% 1RM) 的AEL组.
- 两组人都每周训练两次,持续4周,执行3组5次重复,与异常超负荷.
- 测量包括直腿骨横截面积 (RFCSA),反运动跳跃高度 (CMJH) 和1重复最大 (1RM) .
主要成果:
- 所有参与者在CMJH,1RM和式失败体积负载 (SFVL) 中都表现出显著的时间依赖性改善.
- 对于CMJH和1RM,在上极和下极AEL组之间没有发现显著差异.
- 超 (RFCSA) 显示微不足道的变化,在组之间没有显著差异.
结论:
- 短期的AEL训练有效地提高了下半身的力量和动力.
- 超最大和亚最大的AEL在力量和跳跃性能上产生了可比的改善.
- 亚最大AEL是一个可行的和可访问的替代方案,至上最大AEL用于基本力量的发展.
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