Byrne Jeannette M, Bishop Nicole S, Caines Andrew M, Crane Kalynn A, Feaver Ashley M, Pearcey Gregory E P
School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, NL, Canada.
J Strength Cond Res. 2014 Nov;28(11):3049-55. doi: 10.1519/JSC.0000000000000510.
The objective of the study was to examine the effect of suspension training on muscle activation during performance of variations of the plank exercise. Twenty-one participants took part. All individuals completed 2 repetitions each of 4 different plank exercises that consisted of a floor based plank, or planks with arms suspended, feet suspended, or feet and arms suspended using a TRX Suspension System. During plank performance, muscle activation was recorded from rectus abdominis, external oblique, rectus femoris, and serratus anterior (SA) muscles using electromyography. All planks were performed for a total of 3 seconds. Resulting muscle activation data were amplitude normalized, and root mean square activation was then determined over the full 3 second duration of the exercise. A significant main effect of plank type was found for all muscles. Post hoc analysis and effect size examination indicated that abdominal muscle activation was higher in all suspended conditions compared to the floor based plank. The highest level of abdominal muscle activation occurred in the arms suspended and arms/feet suspended conditions, which did not differ from one another. Rectus femoris activation was greatest during the arms suspended condition, whereas SA activity peaked during normal and feet suspended planks. These results indicate that suspension training as performed in this study seems to be an effective means of increasing muscle activation during the plank exercise. Contrary to expectations, the additional instability created by suspending both the arms and feet did not result in any additional abdominal muscle activation. These findings have implications in prescription and progression of core muscle training programs.
本研究的目的是检验悬吊训练对平板支撑运动不同变式过程中肌肉激活的影响。21名参与者参与了研究。所有人都完成了4种不同平板支撑练习，每种练习各重复2次，这4种练习包括地面平板支撑，以及使用TRX悬吊系统进行的手臂悬吊平板支撑、脚部悬吊平板支撑或手臂和脚部悬吊平板支撑。在平板支撑过程中，使用肌电图记录腹直肌、腹外斜肌、股直肌和前锯肌的肌肉激活情况。所有平板支撑动作共持续3秒。对所得肌肉激活数据进行幅度归一化处理，然后在整个3秒运动过程中确定均方根激活值。结果发现，对于所有肌肉而言，平板支撑类型均有显著的主效应。事后分析和效应量检验表明，与地面平板支撑相比，在所有悬吊条件下腹部肌肉的激活程度更高。腹部肌肉激活程度最高的情况出现在手臂悬吊和平板支撑以及手臂/脚部悬吊平板支撑条件下，这两种条件之间没有差异。股直肌在手臂悬吊条件下的激活程度最大，而前锯肌的活动在正常平板支撑和脚部悬吊平板支撑过程中达到峰值。这些结果表明，本研究中所进行的悬吊训练似乎是在平板支撑运动过程中增加肌肉激活的一种有效方法。与预期相反，手臂和脚部同时悬吊所产生的额外不稳定性并未导致腹部肌肉激活程度进一步增加。这些发现对核心肌肉训练计划的处方制定和进展具有启示意义。
