Miranda Humberto, DE Freitas Fabio H, DE Oliveira Aline A, Dos Santos Ribeiro Juliana S, DE Castro Juliana B P, Alvarenga Renato L, Willardson Jeffrey M
Postgraduate Lato Sensu in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL.
School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL.
Int J Exerc Sci. 2022 Mar 1;15(4):498-506. doi: 10.70252/SJQH8101. eCollection 2022.
Recent studies have observed that stretching applied to antagonist muscles can promote improvement in agonist muscle performance. The purpose of this study was to investigate the effect of different numbers of interset proprioceptive neuromuscular facilitation (PNF) stretching for the antagonists on the total number of repetitions completed for the agonists (quadriceps) in the leg extension exercise. Fourteen physically active individuals (age: 29.35 ± 10.5 years; body mass: 79.1 ± 11.34 kg; height: 170.4 ± 8.7 cm) participated in this study. The following experimental protocols were performed: 1) Traditional protocol (Traditional) - without previous stretching; 2) PNF with lesser duration (PNF1-3 sets of 20 secs.); 3) PNF with greater duration (PNF2-3 sets of 30 secs.). Within the experimental protocols (PNF1 and PNF2), stretching exercises for the antagonists were performed before and between the four sets of the unilateral leg extension exercise. All tests were performed on the dominant limb only. The results showed that there was a significant difference in the total number of repetitions for the PNF2 protocol versus the Traditional protocol ( = 0.026). However, there was no significant difference between the PNF1 protocol versus the Traditional protocol ( 0.577). In conclusion, in the leg extension exercise, an extended duration of interset PNF stretching for the hamstrings, promoted greater contractile performance for the quadriceps as demonstrated by significantly greater total repetitions over four sets.
近期研究发现，对拮抗肌进行拉伸可促进主动肌表现的改善。本研究旨在探讨对拮抗肌进行不同次数的间歇性本体感觉神经肌肉促进法（PNF）拉伸，对腿部伸展运动中主动肌（股四头肌）完成的重复总次数的影响。14名身体活跃的个体（年龄：29.35±10.5岁；体重：79.1±11.34千克；身高：170.4±8.7厘米）参与了本研究。实施了以下实验方案：1）传统方案（传统组）——无先前拉伸；2）较短时长的PNF方案（PNF1——3组，每组20秒）；3）较长时长的PNF方案（PNF2——3组，每组30秒）。在实验方案（PNF1和PNF2）中，在单侧腿部伸展运动的四组练习之前及组间对拮抗肌进行拉伸练习。所有测试仅在优势肢体上进行。结果显示，PNF2方案与传统方案在重复总次数上存在显著差异（ = 0.026）。然而，PNF1方案与传统方案之间无显著差异（ 0.577）。总之，在腿部伸展运动中，对腘绳肌进行较长时长的间歇性PNF拉伸，可促进股四头肌产生更强的收缩表现，四组练习的重复总次数显著增加即证明了这一点。
