School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, NL A1C 5S7, Canada.
Appl Physiol Nutr Metab. 2010 Feb;35(1):109-12. doi: 10.1139/H09-128.
The use of instability devices and exercises to train the core musculature is an essential feature of many training centres and programs. It was the intent of this position stand to provide recommendations regarding the role of instability in resistance training programs designed to train the core musculature. The core is defined as the axial skeleton and all soft tissues with a proximal attachment originating on the axial skeleton, regardless of whether the soft tissue terminates on the axial or appendicular skeleton. Core stability can be achieved with a combination of muscle activation and intra-abdominal pressure. Abdominal bracing has been shown to be more effective than abdominal hollowing in optimizing spinal stability. When similar exercises are performed, core and limb muscle activation are reported to be higher under unstable conditions than under stable conditions. However, core muscle activation that is similar to or higher than that achieved in unstable conditions can also be achieved with ground-based free-weight exercises, such as Olympic lifts, squats, and dead lifts. Since the addition of unstable bases to resistance exercises can decrease force, power, velocity, and range of motion, they are not recommended as the primary training mode for athletic conditioning. However, the high muscle activation with the use of lower loads associated with instability resistance training suggests they can play an important role within a periodized training schedule, in rehabilitation programs, and for nonathletic individuals who prefer not to use ground-based free weights to achieve musculoskeletal health benefits.
使用不稳定装置和练习来训练核心肌肉群是许多训练中心和计划的一个重要特征。本立场声明旨在就旨在训练核心肌肉群的抗阻训练计划中不稳定性的作用提供建议。核心是指轴向骨骼和所有近端附着在轴向骨骼上的软组织，无论软组织是否终止于轴向或附肢骨骼。核心稳定性可以通过肌肉激活和腹内压的结合来实现。腹部支撑已被证明比腹部内凹更能有效地优化脊柱稳定性。当进行类似的练习时，与稳定条件相比，不稳定条件下报告的核心和肢体肌肉激活更高。然而，也可以通过基于地面的自由重量练习（如奥林匹克举重、深蹲和硬拉）来实现与不稳定条件下相似或更高的核心肌肉激活。由于向抗阻练习中添加不稳定基础会降低力量、功率、速度和运动范围，因此不建议将其作为运动训练的主要训练模式。然而，使用不稳定阻力训练时的高肌肉激活伴随着与较低负荷相关联，这表明它们可以在周期性训练计划、康复计划以及不喜欢使用基于地面的自由重量来获得骨骼肌肉健康益处的非运动员个体中发挥重要作用。
