新型训练模式下颈腰背部力量训练方案效果分析与评价

Assessment of the neck and lumbodorsal muscle training program under a new training mode

目的针对新型训练模式制定颈腰背部训练方法并进行效果评价。方法选拔17~20岁受试者8人,针对颈腰背肌肉分别设计前屈、后伸、左右侧屈、左右旋转,左右上旋等训练动作,配合HP呼吸方式,训练频率为每周3次,隔天进行,训练周期3个月。效果评价指标包括训练前后颈腰背部肌肉做等长运动和等张运动10 RM及1 RM时力量、活动度、身体围度及心率变化。结果与训练前比较,颈部肌肉等长收缩最大肌力增加34%~160%,腰背部肌肉等长收缩最大肌力增加75.3%~164.0%,腰背部等张收缩10 RM增加99.5%~133.6%,1 RM增加108.6%~136.9%,颈腰背部肌肉力量整体增加0.5~1.5倍(P<0.05)。训练后受试者颈部前屈活动度下降(P<0.001),颈部右旋活动度增加(P<0.05),双侧上臂围度(P<0.05)及左侧小腿中围增加(P<0.05)。心率结果显示训练后身体最大活动强度增加32.35%(P<0.05),平均活动强度增加31.71%(P<0.05),平均心率升高6.49%(P<0.05),最大心率下降4.89%,但差异无统计学意义。结论训练后受试者颈腰背肌肉力量显著增加,心脏储备能力增强,提示颈腰背部肌肉专项训练技术方法科学有效,对于改进飞行员体能训练方法有实际的参考价值。

Objective To work out and evaluate a method of training neck and lumbodorsal muscles in a new training mode.Methods Eight subjects aged 17 to 20 were selected.The forward flexion,backward extension,left and right lateral flexion,left and right rotation,and left and right supination training movements for neck and lumbodorsal muscles were designed respectively in conjunction with HP maneuver breath.The subjects were trained for 3 months,3 times a week and once every other day.The indexes for the effect of training included changes of strength,ranges of motion,body circumferences and heart rate when the neck and lumbodorsal muscles were subjected to isometric exercise and isotonic exercise for 10 RM and 1 RM before and after training.Results After training,the maximal isometric contractive strength of neck muscle increased by 34%-160%,compared with 75.3%-164.0%of lumbodorsal muscle.The isotonic contractive strength of lumbodorsal back muscle increased by 99.5%-133.6%while that of 1 RM increased by 108.6%-136.9%.The total strength of cervical and lumbodorsal muscles increased 0.5-1.5 times(P<0.05).After training,the neck ranges of motion of forward flexion decreased(P<0.001)while those of right rotation increased(P<0.05).Bilateral upper arms and left middle leg circumferences increased(P<0.05).The results of heart rate test showed that the maximum activity intensity increased by 32.35%(P<0.05)and the average activity intensity increased by 31.71%(P<0.05).Meanwhile,the average heart rate increased by 6.49%(P<0.05),and the maximum heart rate decreased by 4.89%,but the difference was not statistically significant.Conclusion After training,the subjects'strength of neck and lumbodorsal muscles are increased significantly and the heart reserve capacity is enhanced,suggesting that this training method is proper and effective,which can contribute to improving physical training methods for pilots.