Adelsberger Rolf, Tröster Gerhard
Federal Institute of Technology (ETH), Zurich, Gloriastrasse 35, Zurich 8092, Switzerland.
BMC Res Notes. 2014 Dec 20;7:938. doi: 10.1186/1756-0500-7-938.
The efficacy of warm-up and stretching in weight-lifting remains unknown, especially for the weight-lifter's stability and balance during lifting.
13 subjects were randomly assigned a 10-minute stretching routine (SR) or a 10-minute warm-up routine (WR) and compared against 5 controls (no stretching or warm-up). Before and after the individually assigned routine, the participants' centre of pressure (CoP) was assessed using plantar-pressure sensors. The subjects were measured during 10 repetitions of air squat (no load, "AS"), front squat (FS; 20 kg/15 kg bar), overhead squat (OHS; m: 20 kg / f: 15 kg bar), and a deadlift lifting exercise ("DL"; 20 kg/15 kg bar). The impact on CoP dynamics of the warm-up and stretching routines were examined with repeated two-factor analysis of variances (ANOVA) of the mean and the coefficient of variance (CV, shown in %), as proxies for stability and balance.
After stretching, the SR athletes shifted the mean CoP towards the toes (≈1 cm; p < 0.01) while the WR athletes shifted the CoP towards the heels (≈1 cm; p < 0.01) during AS. For the remaining exercises, the SR athletes shifted the CoP towards the heels (between 0.8 cm and 5.7 cm) compared to WR (≈1.9 cm towards the heels in FS, no significant change in OHS (≈1 mm) and DL (≈3 mm)). The controls did not show any change between pre- and post-datasets. After stretching, the CV decreased for the AS and OHS exercises (AS: 10.2% to 7.0%, OHS 9.8% to 7.8%), but increased after WR (AS: 7.1% to 10.1%) or did not change significantly (OHS). Both WR and SR resulted in increased CV values for FS and DL. No change of CV was observed in the controls.
SR had a stronger impact on CoP during the assessed exercises than either WR or controls. A reduction in CV after SR exercises (AS, OHS) suggests a clear improvement in stability and balance during weight-lifting. The lack of a significant effect for complex movements (OHS) suggests only a limited effect of a 10-minute warm-up routine on CoP features. 10 minutes stretching might therefore be more efficient for improving stability than a general 10 minute warm-up.
热身和拉伸在举重运动中的效果尚不清楚，尤其是对举重过程中举重者的稳定性和平衡能力的影响。
13名受试者被随机分配到10分钟的拉伸程序（SR）组或10分钟的热身程序（WR）组，并与5名对照组（无拉伸或热身）进行比较。在进行各自分配的程序前后，使用足底压力传感器评估参与者的压力中心（CoP）。在进行10次空气深蹲（无负重，“AS”）、前深蹲（FS；20公斤/15公斤杠铃）、过头深蹲（OHS；男：20公斤/女：15公斤杠铃）和硬拉练习（“DL”；20公斤/15公斤杠铃）时对受试者进行测量。通过对平均值和变异系数（CV，以%表示）进行重复双因素方差分析（ANOVA）来检验热身和拉伸程序对CoP动态的影响，以此作为稳定性和平衡能力的指标。
拉伸后，SR组运动员在进行AS时将平均CoP向脚趾方向移动（约1厘米；p<0.01），而WR组运动员在进行AS时将CoP向脚跟方向移动（约1厘米；p<0.01）。对于其余练习，与WR组相比，SR组运动员将CoP向脚跟方向移动（0.8厘米至5.7厘米之间）（FS中向脚跟方向约1.9厘米，OHS中无显著变化（约1毫米），DL中约3毫米）。对照组在数据集前后未显示任何变化。拉伸后，AS和OHS练习的CV值降低（AS：10.2%至7.0%，OHS：9.8%至7.8%），但WR后CV值升高（AS：7.1%至10.1%）或无显著变化（OHS）。WR和SR都会导致FS和DL的CV值增加。对照组中未观察到CV的变化。
在评估的练习中，SR对CoP的影响比WR或对照组更强。SR练习（AS、OHS）后CV值的降低表明举重过程中的稳定性和平衡能力有明显改善。复杂动作（OHS）缺乏显著效果表明10分钟的热身程序对CoP特征的影响有限。因此，10分钟的拉伸可能比一般的10分钟热身在提高稳定性方面更有效。
