约束主导训练法对高校女子下肢力量训练效果的实证研究

An Empirical Study on the Effect of Constraints-led Approach on Female College Students’ Lower Limb Strength Training

目的:探讨和分析约束主导训练法对高校女子下肢力量训练效果的影响。方法:选取山西师范大学12名本科女子健身爱好者为受试对象,采用约束主导训练法和传统抗阻训练法进行8周训练干预,测量受试者前后下肢力量素质、下肢肌力及身体形态的变化。结果:受试者的下肢最大力量、爆发力以及身体形态均得到显著提升,平均肌电值(AEMG)均有所提高。具体表现为:(1)下肢最大力量方面,受试者在深蹲1RM均得到非常显著的提升(P<0.01),并且实验组比对照组的平均数值提升更高。(2)下肢爆发力方面,实验组立定跳远成绩比对照组均有明显提高(P<0.05),实验组的立定跳远成绩比对照组明显提高。(3)身体形态方面,实验组体脂率及腿围均具有明显提升(P<0.05)。(4)8周训练结束后,实验组的股直肌、股内侧肌、半腱肌、股二头肌的AEMG均得到了明显提升(P<0.05)。结论:约束主导训练法对高校女子的下肢力量素质、下肢肌力及身体形态方面的影响比传统抗阻训练法更具有提升效果。

This paper aims to explore and analyze the effect of Constraints-lead Approach on lower limb strength training of female college students. Methods: Twelve female body-building amateurs from Shanxi Normal University were selected as the subjects, and Constraints-lead Approach and traditional resistance training method were used for 8 week training intervention. The changes of lower limb strength, lower limb muscle strength and body shape were measured before and after the test. Results: The maximum strength, explosive force and body shape of the lower limbs of the subjects were significantly improved, and the average electromyography(AEMG) was improved.(a) In terms of the maximum strength of lower limbs, the subjects achieved very significant improvement in squatting 1 RM(P<0.01), and the average value of the experimental group was higher than that of the control group.(b) In terms of lower limb explosive force, the standing long jump performance of the experimental group was significantly improved than that of the control group(P<0.05), and the standing long jump performance of the experimental group was significantly improved than that of the control group.(c) In terms of body shape, the body fat rate and leg circumference of the experimental group were significantly improved(P<0.05).(d) After 8 weeks of training, AEMG of rectus femoris, medial femoris, semitendinosus and biceps femoris in the experimental group were significantly improved(P<0.05). Conclusion: Constraints-lead Approach has a better effect on lower limb strength, lower limb muscle strength and body shape than the traditional resistance training method.