Cowley P M, Swensen T, Sforzo G A
Department of Exercise and Sport Sciences, Ithaca College, Ithaca, USA.
Int J Sports Med. 2007 Oct;28(10):829-35. doi: 10.1055/s-2007-964893. Epub 2007 May 11.
The use of the stability ball as a platform for upper-body resistance training has gained much attention in recent years. However, the efficacy of such training regimens remains largely unstudied. The purpose of this study was to evaluate the influence of platform (unstable vs. stable, stability ball vs. flat bench) on strength and work capacity during barbell chest-press exercise. We also sought to determine the effects of a barbell chest-press training program performed on a stability ball or flat bench on strength, work capacity, and abdominal power. Fourteen young women (20 - 23 yr) performed a 1 repetition maximum (1RM) barbell chest-press and the YMCA bench press test (YBT) on a stability ball and flat bench, as well as two field tests measuring abdominal power. The women were then assigned to perform 3 weeks of barbell chest-press training on a stability ball (SB group) or flat bench (FB group); assignment was balanced based on 1RM strength. Barbell chest-press training included 3 sets of 3 - 5 repetitions at loads greater or equal to 85 % of 1RM. The 1RM barbell chest-press, YBT, front abdominal power test (FAPT), and side abdominal power test (SAPT) were used to evaluate changes in strength, work capacity, and abdominal power, respectively. The chest-press tests were completed on both platforms following the training program. Platform (stability ball vs. flat bench) had no influence on strength, but work capacity was initially 12 % lower on the stability ball compared to the flat bench. In response to training, both groups significantly increased strength and work capacity, and there were no group differences. The increase in 1RM strength was 15 % and 16 % on the stability ball and flat bench for the SB group, and 16 % and 19 % for the FB group, respectively. The increase in work capacity was 32 % and 13 % on the stability ball and flat bench for the SB group, and 27 % and 26 % for the FB group, respectively. Both groups significantly improved on the FAPT, and there were no group differences. Performance on the FAPT improved by 5 % for the SB group, and 22 % for the FB group. Performance on the SAPT did not change. Barbell chest-press training performed on either the stability ball or flat bench increased strength and work capacity, and these changes were transferable across platforms. Thus, the stability ball is an effective platform for barbell chest-press training in untrained women over a short duration.
近年来，使用稳定球作为上身阻力训练的平台备受关注。然而，此类训练方案的效果在很大程度上仍未得到研究。本研究的目的是评估平台（不稳定与稳定，稳定球与平板凳）对杠铃卧推练习期间力量和工作能力的影响。我们还试图确定在稳定球或平板凳上进行的杠铃卧推训练计划对力量、工作能力和腹部力量的影响。14名年轻女性（20 - 23岁）在稳定球和平板凳上进行了1次最大重复量（1RM）杠铃卧推和青年会卧推测试（YBT），以及两项测量腹部力量的现场测试。然后，这些女性被分配在稳定球（SB组）或平板凳（FB组）上进行3周的杠铃卧推训练；根据1RM力量进行均衡分配。杠铃卧推训练包括在大于或等于1RM的85%的负荷下进行3组，每组3 - 5次重复。1RM杠铃卧推、YBT、前腹部力量测试（FAPT）和侧腹部力量测试（SAPT）分别用于评估力量、工作能力和腹部力量的变化。训练计划结束后，在两个平台上都完成了卧推测试。平台（稳定球与平板凳）对力量没有影响，但与平板凳相比，稳定球上的工作能力最初低12%。在训练后，两组的力量和工作能力均显著增加，且两组之间没有差异。SB组在稳定球和平板凳上1RM力量的增加分别为15%和16%，FB组分别为16%和19%。SB组在稳定球和平板凳上工作能力的增加分别为32%和13%，FB组分别为27%和26%。两组在FAPT上均有显著改善，且两组之间没有差异。SB组FAPT的表现提高了5%，FB组提高了22%。SAPT的表现没有变化。在稳定球或平板凳上进行的杠铃卧推训练增加了力量和工作能力，并且这些变化可以在不同平台之间转移。因此，对于未经训练的女性来说，稳定球是短期内进行杠铃卧推训练的有效平台。
