下肢離心訓練對速度滑冰運動員肌肉力量和平衡能力的影響

3618-251810510101010臥推：410深蹲：410上拉：410oSPSS20.0本軟件對數(shù)據進行處理和分析 |訓練前|訓練后|提升幅度|--------|--------|-------- |肌肉力量|75.8kg|95.2kg| |平衡能力| | | |訓練前|訓練后|提升幅度|--------|--------|-------- |肌肉力量|73.2kg|88.4kg| |平衡能力| | | Objective:Toinvestigatetheeffectsofeccentrictrainingonmusclestrengthandbalanceabilityinspeedskatingathletes.Methods:Thirtyspeedskatingathleteswererandomlydividedintoanexperimentalgroupandacontrolgroup,with15athletesineachgroup.Bothgroupsunderwentregulartraining,whiletheexperimentalgroupperformedadditionaleccentrictrainingofthelowerlimbs.Musclestrengthandbalanceabilityweremeasuredbeforeandafterthe8-weektrainingResults:Theexperimentalgroupshowedasignificantincreaseinmusclestrengthandbalanceability,witha25.6%and58.9%improvement,respectively.Thecontrolgroupalsoshowedimprovementsinmusclestrengthandbalanceability,witha20.7%and34.4%improvement,respectively.However,theimprovementsintheexperimentalgroupweremoresignificantthanthoseinthecontrolgroup.Conclusion:Eccentrictrainingofthelowerlimbscaneffectivelyimprovemusclestrengthandbalanceabilityinspeedskatingathletes,andhasimportantpracticalapplicationvalue.Therefore,itisrecommendedthatcoachesstrengthentheapplicationofeccentrictrainingintheirtrainingprogramstoimprovetheoverallqualityoftheirathletesandachievebettercompetitiveperformance。Inadditiontothebenefitsobservedinthestudyabove,eccentrictraininghasbeenfoundtohavevariousotheradvantages.Forexample,ithasbeenshowntoimprovemusclehypertrophy,increasemuscularpowerandendurance,andreducetheriskofinjury.Thesebenefitshavebeenobservednotonlyinathletesbutalsoinpeopleofallagesandfitnesslevels.Eccentrictraininghasbeenfoundtobeparticularlyeffectiveintherehabilitationofinjuries,suchasAchillestendonitisandpatellartendinopathy.Theseconditionsareoftencausedbyoveruseandcanbedifficulttotreatwithtraditionalphysicaltherapymethods.However,eccentrictraininghasbeenshowntoprovidesignificantreliefandpromotehealing.Furthermore,eccentrictraininghasbeenshowntobeavaluabletoolinthepreventionoffallsandfracturesinolderadults.Asweage,ourmusclesandbonesweaken,makingusmoresusceptibletoinjury.However,byincorporatingeccentrictrainingintoanexerciseroutine,olderadultscanimprovetheirstrength,balance,andcoordination,reducingtheriskoffallsandfractures.Inconclusion,eccentrictrainingisavaluabletoolinimprovingmusclestrength,power,andendurance,andreducingtheriskofinjury.Itsbenefitshavebeenobservednotonlyinathletesbutalsoinpeopleofallagesandfitnesslevels,makingitaversatiletrainingmethod.Coachesandtrainersshouldconsiderincorporatingeccentrictrainingintotheirprogramstoenhancetheoverallqualityandcompetitiveperformanceoftheirathletes,aswellastopromotethehealthandwell-beingoftheirclients。Incorporatingeccentrictrainingintoathletictrainingprogramscanleadtoseveralbenefits,includingimprovingmusclefunction,increasingjointstability,reducinginjuryrisk,andenhancingathleticperformance.Eccentrictrainingcanalsobeusedinrehabilitationsettingstoaidinrecoveryfrominjuriesandimprovefunctionality.Musclesproduceforcebycontractingandrelaxing,andeccentriccontractionshappenwhenthemuscleislengtheningwhilestillproducingtension.Thisiscommonlyobservedinmovementssuchasdownhillrunning,landingfromajump,andloweringweightsduringresistancetraining.Eccentriccontractionscanproducehigherforcesthanconcentriccontractions(muscleshortening),makingthemavaluabletoolinstrengthtraining.Byspecificallytargetingeccentriccontractionsintraining,athletescanimprovetheirabilitytoabsorbandcontrolexternalforcesthatareexertedonthebodyduringsportsactivities.Thiscanminimizetheriskofinjury,suchasmusclestrainsorACLtears,thatcommonlyoccurduringrapiddecelerationorlandingfromajump.Eccentrictrainingalsoenhancesmusclearchitecture,increasingtheamountofsarcomeres(thebasiccontractileunitofamuscle)inalengtheningposition.Thiscanresultinimprovedflexibilityandjointrangeofmotion,aswellasincreasedforceproductionduringconcentricmovements.Someexamplesofeccentricexercisesincludeeccentricsquats,eccentriccalfraises,andNordichamstringcurls.Theseexercisesareperformedbyfocusingonthelowering(eccentric)phaseofthemovement,suchasslowlyloweringdownintoasquatorloweringtheheelsinacalfraise.Theathletescanuseheavierweightsduringtheeccentricphase,astheycanhandlemoreweightduetothehigherforceproductioncapabilitiesofeccentriccontractions.Eccentrictrainingcanalsobeusedinrehabilitationsettings,asitcanaidinstrengtheningandreconditioningmusclesthathavebeeninjuredorareweakenedduetoinjury.Eccentricexercisescanhelpimprovemusclefunction,reducepain,andincreasejointstability,whichcanleadtoaquickerandmoreeffectiverecovery.Inconclusion,eccentrictrainingisavaluableandversatiletoolthatcoachesandtrainersshouldconsiderincorporatingintotheirathletictrainingandrehabilitationprograms.Eccentrictrainingcanimprovemusclestrength,power,andendurance,reduceinjuryrisk,andenhanceathleticperformance.Bytargetingeccentriccontractionsintraining,athletescanimprovetheirabilitytoabsorbandcontrolexternalforces,leadingtoaminimizedriskofinjuryandimprovedfunctionality。Inadditiontothebenefitsmentionedabove,eccentrictraininghasalsobeenshowntobeeffectiveinimprovingmusclefunctionandreducingpaininindividualswithcertainmedicalconditions,suchasAchillestendinopathyandpatellartendinopathy.Bygraduallyincreasingtheloadplacedonthemusclesduringeccentriccontractions,eccentrictrainingcanhelptopromotetissuehealingandimprovetendonstiffness,whichcanbebeneficialforindividualsrecoveringfromtheseconditions.Itisimportanttonotethateccentrictrainingshouldbeintegratedintoacomprehensivetrainingprogramthatincludesothertypesoftraining,suchasconcentriccontractions,aswellasproperwarm-upandcool-downprotocolstopreventinjury.Additionally,eccentrictrainingshouldbeprescribedandsupervisedbyaqualifiedcoachortrainerwhocanensureproperformandprogressionoftheexercises.Overall,eccentrictrainingisavaluabletoolforimprovingmusclestrength,power,andendurance,reducinginjuryrisk,andenhancingathleticperformance.Coachesandtrainersshouldconsiderincorporatingeccentrictrainingintotheirtrainingprogramsforathletesandindividualswithmedicalconditionstohelpthemachievetheirgoalsandimprovetheiroverallhealthandfitness。Inadditiontothebenefitsofeccentrictraining,itisimportanttoconsiderthepotentialrisksandlimitations.Eccentrictrainingcanincreasemusclesorenessandstiffness,especiallywhenitisfirstintroducedorwhentheintensityisincreased.Thiscanleadtodecreasedperformanceortrainingconsistencyifrecoveryisnotproperlymanaged.Itisalsoimportanttonotethateccentrictrainingmaynotbesuitableforallindividuals,particularlythosewithcertainmedicalconditionsorinjuries.Itisimportanttoconsultwithahealthcareprofessionalbeforebeginninganyexerciseprogram,especiallyifyouhaveanypre-existingconditionsorconcerns.Furthermore,whileeccentrictrainingisavaluabletoolforincreasingmusclestrength,power,andendurance,itshouldnotbethesolefocusofatrainingprogram.Awell-roundedexerciseprogramshouldincludeavarietyofexercisesandtrainingmodalities,includingstrengthtraining,cardiovascularexercise,flexibilitytraining,andfunctionalmovementtraining.Insummary,eccentrictrainingisavaluabletoolforimprovingmusclestrength,power,andendurance,reducinginjuryrisk,andenhancingathleticperformance.Coachesandtrainersshouldconsiderincorporatingeccentrictrainingintotheirtrainingprogramsforathletesandindividualswithmedicalconditionstohelpthemachievetheirgoalsandimprovetheiroverallhealthandfitness.However,itisimportanttobeawareofthepotentialrisksandlimitationsofeccentrictrainingandtoincludeavarietyofexercisesandtrainingmodalitiesinawell-roundedexerciseprogram。Inadditiontothebenefitsmentionedabove,eccentrictraininghasbeenfoundtobeeffectiveinimprovingmusclesizeandstrength,aswellasbonedensity.Thistypeoftrainingisparticularlybeneficialforindividualswhoarerecoveringfrominjuries,asitcanhelptoimprovemuscleandjointfunction,aswellasreducepainandinflammation.Despitethemanybenefitsofeccentrictraining,itisimportanttorememberthatitshouldnotbeusedasasoleformoftraining,butratherasacomplementarymethodtotraditionalstrengthtraining.Additionally,likeanyformofexercise,eccentrictrainingcanposecertainrisks,particularlyifitisnotexecutedForexample,individualswhoarenewtoeccentrictrainingmaybeatriskofoverexertingthemselves,whichcanleadtomusclestrainortendoninjury.Itisalsoimportanttoensurethateccentricexercisesareperformedwithproperformandtechnique,asincorrectformcanincreasetheriskofinjury.Individualswhoareinterestedineccentrictrainingintotheirworkoutsshouldconsultwitha