Exercise Physiology Laboratory, Sports Centre, University of Malaya.
J Hum Kinet. 2012 Jun;33:133-41. doi: 10.2478/v10078-012-0052-2. Epub 2012 Jul 4.
The purpose of this study was to evaluate the effectiveness of short-term stability ball (SB) training on males and females by comparing the strength changes produced in the core muscles. Forty-two previously untrained subjects, mean age = 23.62 ± 2.89 years were matched by their maximum strength (back strength: male = 190-200 kg, female = 45-50 kg and abdominal strength: male = 110-120 kg, female = 35-40 kg 1RM) and randomly placed in either one of these 3 groups; unstable SB group (n = 14), stable floor group (n = 14) and control group (n = 14) who did no exercise. SB training showed greatest improvement (p < 0.001) in back and abdominal strength (25.79 % and 29.51 % respectively), compared with the gain in floor training (FT) back and abdominal strength (10.28 % and 8.47 % respectively). Untrained female subjects achieved a higher percentage of improvement in strength compared to males in both back and abdominal muscles, and this is most evident in the SB training group. It is apparent that performing core training exercises on unstable surfaces stressed the musculature, possibly activating the neuro-adaptive mechanisms that led to the early phase gains in strength.
本研究旨在通过比较核心肌群产生的力量变化，评估短期稳定性球（SB）训练对男性和女性的有效性。42 名未经训练的受试者，平均年龄为 23.62±2.89 岁，他们的最大力量（背部力量：男性=190-200 公斤，女性=45-50 公斤；腹部力量：男性=110-120 公斤，女性=35-40 公斤 1RM）相匹配，并随机分为以下三组：不稳定 SB 组（n=14）、稳定地面组（n=14）和对照组（n=14），他们不进行任何运动。与地面训练（FT）相比，SB 训练在背部和腹部力量方面显示出最大的改善（p<0.001），分别为 25.79%和 29.51%。未训练的女性在背部和腹部肌肉的力量增长方面比男性获得了更高的百分比，在 SB 训练组中尤为明显。在不稳定表面上进行核心训练练习显然会使肌肉紧张，可能会激活神经适应机制，从而导致早期力量的增长。
