Wohlann Tim, Warneke Konstantin, Behm David G, Schiemann Stephan
Institute for Exercise, Sport and Health, Leuphana University, 21335 Lüneburg, Germany.
University Sports Centre, Carl of Ossietzky University Oldenburg, 26129 Oldenburg, Germany.
Sports (Basel). 2024 Apr 17;12(4):109. doi: 10.3390/sports12040109.
While there is reported superior effectiveness with supervised training, it usually requires specialized exercise facilities and instructors. It is reported in the literature that high-volume stretching improves pectoralis muscles strength under supervised conditions while practical relevance is discussed. Therefore, the study objective was to compare the effects of volume equated, supervised- and self-administered home-based stretching on strength performance.
Sixty-three recreational participants were equally assigned to either a supervised static stretching, home-based stretching, or control group. The effects of 15 min pectoralis stretching, 4 days per week for 8 weeks, were assessed on dynamic and isometric bench press strength and force development.
While there was a large magnitude maximal strength increase ( < 0.001-0.023, ƞ = 0.118-0.351), force development remained unaffected. Dynamic maximal strength in both groups demonstrated large magnitude increases compared to the control group ( < 0.001-0.001, d = 1.227-0.905). No differences between the intervention group for maximal strength ( = 0.518-0.821, d = 0.101-0.322) could be detected.
The results could potentially be attributed to stretch-induced tension (mechanical overload) with subsequent anabolic adaptations, and alternative explanatory approaches are discussed. Nevertheless, home-based stretching seems a practical alternative to supervised training with potential meaningful applications in different settings.
虽然有报道称监督训练效果更佳，但通常需要专门的运动设施和教练。文献报道，在监督条件下，高强度拉伸可提高胸肌力量，同时也探讨了其实际意义。因此，本研究的目的是比较等量的、监督式和自行在家进行的拉伸训练对力量表现的影响。
63名休闲参与者被平均分配到监督式静态拉伸组、在家拉伸组或对照组。评估了每周4天、每天15分钟的胸肌拉伸，持续8周，对动态和等长卧推力量以及力量发展的影响。
虽然最大力量有大幅增加（<0.001 - 0.023，ƞ = 0.118 - 0.351），但力量发展未受影响。与对照组相比，两组的动态最大力量均有大幅增加（<0.001 - 0.001，d = 1.227 - 0.905）。干预组之间在最大力量方面未检测到差异（= 0.518 - 0.821，d = 0.101 - 0.322）。
结果可能归因于拉伸引起的张力（机械过载）以及随后的合成代谢适应，并讨论了其他解释方法。然而，在家进行拉伸似乎是监督训练的一种实用替代方法，在不同环境中可能有有意义的应用。
