Andersen V, Fimland M S, Brennset O, Haslestad L R, Lundteigen M S, Skalleberg K, Saeterbakken A H
Faculty of Teacher Education and Sport, Sogn og Fjordane University College, Norway.
Department of Public Health and General Practice, Faculty of Medicine, Norwegian University of Science and Technology, Trondheim Norway.
Int J Sports Med. 2014 Dec;35(14):1196-202. doi: 10.1055/s-0034-1382016. Epub 2014 Sep 25.
The aim of the study was to compare muscle activity using the same relative resistance in squats and Bulgarian squats on stable and unstable surface. Muscle strength and activity were assessed by 6-repetition maximum and concomitant surface electromyography. A cohort of 15 resistance-trained males performed the exercises on the floor or a foam cushion in randomized order. The muscle activity was greater in biceps femoris (63-77%, p<0.01) and core muscle external obliques (58-62%, p<0.05) for the Bulgarian squat compared to regular squats, but lower for rectus femoris (16-21%, p<0.05). Only Bulgarian squat showed differences concerning the surface, e. g. the unstable surface reduced the activation of erector spinae (10%, p<0.05) and biceps femoris (10%, p<0.05) compared to a stable surface. There were similar activations in the vasti muscles and rectus abdominis between the different exercises (p=0.313-0.995). Unstable surfaces resulted in a load decrement of 7% and 10% compared to stable surfaces (p<0.001). In conclusion, the squat was somewhat favorable for the activation of agonists, whereas Bulgarian squat was advantageous for the antagonist and somewhat for core muscles. Bulgarian- and regular squats complement each other, and it may be useful to include both in a periodized resistance training program.
本研究的目的是比较在稳定和不稳定表面上进行深蹲和保加利亚深蹲时，使用相同相对阻力情况下的肌肉活动。通过6次重复最大值测试和同步表面肌电图来评估肌肉力量和活动。15名有阻力训练经验的男性按随机顺序在地面或泡沫垫上进行这些练习。与常规深蹲相比，保加利亚深蹲时股二头肌（63 - 77%，p<0.01）和核心肌肉腹外斜肌（58 - 62%，p<0.05）的肌肉活动更大，但股直肌的活动更低（16 - 21%，p<0.05）。只有保加利亚深蹲在不同表面上存在差异，例如，与稳定表面相比，不稳定表面会降低竖脊肌（10%，p<0.05）和股二头肌（10%，p<0.05）的激活程度。不同练习之间，股四头肌和腹直肌的激活情况相似（p = 0.313 - 0.995）。与稳定表面相比，不稳定表面导致负荷降低7%和10%（p<0.001）。总之，深蹲在激活主动肌方面略有优势，而保加利亚深蹲在激活拮抗肌和一定程度上激活核心肌肉方面具有优势。保加利亚深蹲和常规深蹲相互补充，在周期性阻力训练计划中同时纳入两者可能会有帮助。
