背景:本研究的目的是比较通过髋关节和下背部伸肌的全方位运动和静态拉伸(SS)进行阻力训练对健康者的柔韧性和力量的影响,身体活跃,成年人。
方法:18名参与者(年龄:24.2±3.0岁,体重:71.3±8.9公斤,身高:172.8±7.5厘米)被随机分配到阻力训练(RT)(n=6),SS(n=6),或对照(CON)组(n=6)。在干预前后测试了坐姿和伸手(S&R)柔韧性测试和95%和50%运动范围(ROM)的最大等距直腿硬拉(ISLDL),显著性设置为p<0.05。两组每节进行四到八套。在每一组中,RT组进行了八次重复,每次持续四秒,而SS组连续伸展32s。每组之间的休息时间为60-90s。因此,两组之间的训练量和休息时间相匹配。
结果:RT组和SS组取得了显著的,与CON组相比,S&R检验有大幅改善(p<0.01g=2.53,p=0.01,g=2.44),但RT组和SS组之间无差异(p=1.00).此外,与SS(p<0.01,g=2.69-3.36)和CON(p<0.01,g=2.44-2.57)相比,RT组显示出50%和95%ROMISLDL的较大改善。
结论:通过完整ROM进行的阻力训练与SS一样有效,可以提高S&R的灵活性,但与SS和CON相比,髋部和下背部伸肌强度得到了改善。作者建议使用大ROM阻力训练来提高臀部和下背部伸肌的灵活性和肌肉力量。
背景:ISRCTN88839251,注册24。2024年4月,回顾性注册。
BACKGROUND: The aim of the present study was to compare the effects of resistance training through full range of motion and static stretching (SS) of the hip and lower back extensors on flexibility and strength in healthy, physically active, adults.
METHODS: Eighteen participants (age: 24.2 ± 3.0 years, body mass: 71.3 ± 8.9 kg, height: 172.8 ± 7.5 cm) were randomly assigned to either a Resistance Training (RT) (n = 6), SS (n = 6), or control (CON) group (n = 6). The sit & reach (S&R) flexibility test and maximum isometric straight legged deadlift (ISLDL) at 95% and 50% range of motion (ROM) were tested pre- and post-intervention with significance set at p < 0.05. Both groups conducted four to eight sets per session. Within each set, the RT group performed eight repetitions each lasting four seconds, while the SS group stretched continuously for 32 s. The rest periods between each set were 60-90 s. Consequently training volume and rest times were matched between the groups.
RESULTS: The RT and SS groups achieved significant, large magnitude improvements in the S&R test compared to the CON group (p < 0.01 g = 2.53 and p = 0.01, g = 2.44), but no differences were observed between the RT and SS groups (p = 1.00). Furthermore, the RT group demonstrated a larger improvement in 50% and 95% ROM ISLDL compared to SS (p < 0.01, g = 2.69-3.36) and CON (p < 0.01, g = 2.44-2.57).
CONCLUSIONS: Resistance training through a full ROM was equally effective as SS for improving S&R flexibility, but improved hip- and lower back extensor strength more than SS and the CON. The authors recommend using large ROM resistance training to improve hip and lower back extensor flexibility and muscle strength.
BACKGROUND: ISRCTN88839251, registered 24. April 2024, Retrospectively registered.