基于肌力和表面肌电的腰腹部训练效果分析

Analysis of waist and abdomen muscle strength training effects based on muscle strength and surface electromyography

目的探讨徒手和利用简单器械(沙袋、杠铃片、罗马椅等)增强飞行员腰腹部肌肉力量的训练方法。方法采用"飞燕"、卷腹、仰卧摆腿、"罗马椅"等训练方法,对8名健康男性志愿者进行每次持续1.0~1.5 h,每周3次,每4周进阶,为期3个月的腰腹肌训练。训练前后采用最大等长静力性肌力测试方法测量志愿者腰腹部力量,记录前屈、后伸、左旋转和右旋转方向的峰值肌力力矩,10 s力矩当量和后伸,左右旋转方向竖脊肌肌电。采用多台阶耐力测试方法测试志愿者腰腹部耐力,记录前屈和后伸方向总力矩当量、耐力时间和后伸方向竖脊肌肌电。采用SPSS 18.0统计软件对训练前后的测试结果进行自身对照t检验。结果8名志愿者经3个月系统训练,前屈、后伸、左旋转和右旋转方向的峰值肌力力矩分别增长24.99%、27.55%、82.00%和47.76%,10 s力矩当量分别增长26.05%、29.43%、85.64%和84.59%,与训练前相比差异均有统计学意义(t=3.32~20.45,P<0.05);后伸方向左、右竖脊肌平均肌电幅值分别增长73.73%和101.21%,与训练前相比差异均有统计学意义(t=4.30、9.81,P<0.01),其余2个方向的竖脊肌平均肌电幅值增长不显著。训练后在10 s力矩当量显著增加的前提下,3个方向竖脊肌肌电中位频率与训练前相比差异无统计学意义。训练后前屈和后伸方向总力矩当量与训练前相比,分别增长36.28%、52.03%,差异有统计学意义(t=1.24、1.13,P<0.05)。在测试总负荷上升的前提下,前屈和后伸方向耐力时间和后伸方向最后一个台阶肌电中位频率值无明显变化。结论利用徒手和简单器械进行腰腹部核心肌肉力量训练也可取得明显效果,训练后志愿者各方向肌力和耐力均显著增加,肌肉抗疲劳能力增强。该训练方法简单易行,便于开展,可在飞行部队推广使用。

Objective To explore the training methods of strengthening pilots′waist and abdomen muscle strength free-standing exercises and simple equipment(sandbag,weight plates,Roman chair,etc.)exercises.Methods Eight healthy male volunteers were trained 3 times a week for 3 months and 1.0-1.5 h each time by using the methods of flying like swallows,curling up the abdomen,swinging legs in supine position,using Roman chair and so on.The improvement project was changed every 4 weeks.The pre-and post-tests consisted of waist and abdomen maximum muscle torque(MMT),10 s torque equivalent(10 s TE)and the surface electromyography signal of erector spine in the forward flexion,back extension,left and right rotation by using the maximum isometric static muscle strength test method.Furthermore,the multi-step endurance test method was used to test the volunteers′lumbar and abdominal muscles endurance,including the total torque equivalent(TTE),endurance time and the surface electromyography signal of erector spine in the forward flexion and back extension.The software package SPSS 18.0 was applied for self-contrasted t-test.Results After 3 months systematic training,the MMT of 8 volunteers increased by 24.99%,27.55%,82.00%and 47.76%in the forward flexion,back extension,left and right rotation and the 10 s TE increased by 26.05%,29.43%,85.64%and 84.59%.They were significantly different from that before in different directions,so was 10 s TE(t=3.32-20.45,P<0.05).After training,the left and right erector spine′s average electromyography signal increased significantly(t=4.30,9.81,P<0.01)in the back extension and the values were 73.73%and 101.21%,however,they didn′t increased so much in the other 2 directions.In the meantime,the median frequency(MF)in 3 directions changed little under the premise of a significant increase in 10 s TE.The TTE increased by 36.28%and 52.03%in the forward flexion and back extension compared with that before training,the differences were statistically significant(t=1.24,1.13,P<0.05),although the endurance time and the MF in the last step did not significantly change while the total training load increased.Conclusions The effects of the waist and abdomen training based on free-standing exercises and simple equipment are effectual.After training,the volunteers′muscle strength and endurance increased significantly and the anti-fatigue ability of muscles was enhanced.The training method is simple and easy to carry out in the flying troops.