双侧与单侧深蹲练习对杠铃运动学和肌肉激活的比较
COMPARISON OF BILATERAL AND UNILATERAL SQUAT EXERCISES ON BARBELL KINEMATICS AND MUSCLE ACTIVATION.
作者信息
Eliassen Wiliam, Saeterbakken Atle Hole, van den Tillaar Roland
机构信息
Department of Sports Science and Physical Education, Nord University, Levanger, Norway.
Department of Teacher Education and Sport, Sogn og Fjordane Univeristy College, Sogndal, Norway.
出版信息
Int J Sports Phys Ther. 2018 Aug;13(5):871-881.
PURPOSE/BACKGROUND: Bilateral squats are commonly used in lower body strength training programs, while unilateral squats are mainly used as additional or rehabilitative exercises. Little has been reported regarding the kinetics, kinematics and muscle activation in unilateral squats in comparison to bilateral squats. Therefore, the purpose of this study was to compare muscle activity, kinetics, and barbell kinematics between unilateral and bilateral squats with the same external load per leg in experienced resistance-trained participants.
METHODS
Fourteen resistance-trained males (age 23 ± 4years, body mass 80.5 ± 8.5kg and height 1.81 ± 0.06m) participated. Barbell kinematics and surface electromyography (EMG) activity of eleven muscles were measured during the descending and ascending phase of each repetition of the squat exercises.
RESULTS
Total lifting time was longer and average and peak velocity were lower for the bilateral squat (p<0.001). Furthermore, higher muscle activity was found in the three quadriceps muscles, biceps femoris (ascending phase) and the erector spinae (ascending phase) in the bilateral squat, while greater activation for the semitendinosis (descending phase) (p=0.003) was observed for the unilateral squat with foot forwards. In the ascending phase, the prime movers showed increased muscle activity with repetition from repetition 1 to 4 (p≤0.034).
CONCLUSIONS
Unilateral squats with the same external load per leg produced greater peak vertical ground reaction forces than bilateral squats, as well as higher barbell velocity, which is associated with strength development and rate of force development, respectively. The authors suggest using unilateral rather than bilateral squats for people with low back pain and those enrolled in rehabilitation programs after ACL ruptures, as unilateral squats are performed with small loads (28 vs. 135 kg) but achieve similar magnitude of muscle activity in the hamstring, calf, hip and abdominal muscles and create less load on the spine.
LEVEL OF EVIDENCE
1b.
目的/背景：双侧深蹲常用于下肢力量训练计划，而单侧深蹲主要用作辅助或康复训练。与双侧深蹲相比，关于单侧深蹲的动力学、运动学和肌肉激活的报道较少。因此，本研究的目的是比较有经验的抗阻训练参与者在单侧和双侧深蹲中，每条腿承受相同外部负荷时的肌肉活动、动力学和杠铃运动学。
方法
14名抗阻训练男性（年龄23±4岁，体重80.5±8.5kg，身高1.81±0.06m）参与研究。在深蹲练习的每次重复的下降和上升阶段，测量杠铃运动学和11块肌肉的表面肌电图（EMG）活动。
结果
双侧深蹲的总提升时间更长，平均速度和峰值速度更低（p<0.001）。此外，双侧深蹲时，股四头肌、股二头肌（上升阶段）和竖脊肌（上升阶段）的肌肉活动更高，而对于脚向前的单侧深蹲，观察到半腱肌（下降阶段）的激活更大（p=0.003）。在上升阶段，主要运动肌从第1次重复到第4次重复，肌肉活动增加（p≤0.034）。
结论
每条腿承受相同外部负荷的单侧深蹲比双侧深蹲产生更大的垂直地面峰值反作用力，以及更高的杠铃速度，这分别与力量发展和力量发展速率相关。作者建议，对于腰痛患者和ACL破裂后参加康复计划的患者，使用单侧而非双侧深蹲，因为单侧深蹲使用的负荷较小（28 vs. 135kg），但在腘绳肌、小腿、臀部和腹部肌肉中实现了相似程度的肌肉活动，并且对脊柱造成的负荷更小。
证据水平
1b。
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