Jorge Adelso, Lichtenstein Eric, Faude Oliver, Roth Ralf
Department of Sport, Exercise and Health University of Basel.
Int J Sports Phys Ther. 2024 May 1;19(5):569-580. doi: 10.26603/001c.116158. eCollection 2024.
During sprinting, the biceps femoris long head predominantly gets injured, while hamstring strengthening exercises predominantly activate the semitendinosus more effectively. Understanding how joint dominance influences hamstring activity may offer clarity on appropriate exercise selection in strengthening programs.
This study compared three hip-dominant hamstring exercises: the rocker, perpetuum mobile fast and slow (PMfast and PMslow) and the Nordic Hamstring exercise (NHE) on their potential to simulate sprint-like activity and kinematics.
Muscle activity of the posterior kinetic chain (biceps femoris, semitendinosus, gluteus maximus, and medial gastrocnemius) was measured with surface electromyography (sEMG) during the exercises and treadmill running at 75% of the individual maximal sprint velocity in male athletes. sEMG data were normalized to maximal sprinting. 3D-motion capture was employed to assess hip and knee angles.
Eight male athletes were included (age: 24.0 years ± SD 2.9; body mass: 76.8 kg ± 7.7; height: 1.79 m ± 0.08). Greater activity of the hamstrings occurred during the explosive exercises ranging from 63.9% [95%CI: 56.3-71.5%] (rocker) to 49.0% [95%CI: 40.4-57.6%] (PMfast) vs. 34.0% [95%CI: 29.1-38.9%] (NHE) to 32.1% [95%CI: 26.9-37.3%] (PMslow). The rocker showed greatest hamstring and gluteus maximus activity. Biceps femoris consistently showed greater activity than the semitendinosus across all exercises in peak (mean difference: 0.16, [95%CI: 0.07-0.26]) and average (mean difference: 0.06, [95%CI: 0.01-0.11]) activity. PMfast, PMslow and NHE demonstrated less hip flexion angle at peak hamstring activity than the rocker and high-speed running and every exercise showed less hamstring elongation stress than during high-speed running.
Hamstring activity is comparable to high-intensity treadmill running for NHE and PMslow, and greater for the rocker and PMfast. Gluteus maximus activity varied, with the rocker and PMfast showing greater activity than in sprinting. All examined exercises demonstrated their peak activity at short hamstring muscle length.
3b.
在短跑过程中，股二头肌长头更容易受伤，而腘绳肌强化训练主要更有效地激活半腱肌。了解关节优势如何影响腘绳肌活动，可能有助于明确强化训练中合适的运动选择。
本研究比较了三种以髋关节为主导的腘绳肌练习：摇椅练习、快速和慢速永动机练习（PMfast和PMslow）以及北欧腘绳肌练习（NHE）模拟短跑样活动和运动学的潜力。
在男性运动员进行这些练习以及在跑步机上以个人最大短跑速度的75%跑步时，用表面肌电图（sEMG）测量后动力链（股二头肌、半腱肌、臀大肌和腓肠肌内侧头）的肌肉活动。sEMG数据以最大短跑时的数据进行归一化处理。采用三维运动捕捉来评估髋关节和膝关节角度。
纳入了8名男性运动员（年龄：24.0岁±标准差2.9；体重：76.8千克±7.7；身高：1.79米±0.08）。在爆发性练习中，腘绳肌的活动更强，从摇椅练习的63.9%[95%置信区间：56.3 - 71.5%]到PMfast的49.0%[95%置信区间：40.4 - 57.6%]，而NHE为34.0%[95%置信区间：29.1 - 38.9%]，PMslow为32.1%[95%置信区间：26.9 - 37.3%]。摇椅练习显示出最大的腘绳肌和臀大肌活动。在所有练习的峰值（平均差异：0.16，[95%置信区间：0.07 - 0.26]）和平均（平均差异：0.06，[95%置信区间：0.01 - 0.11]）活动中，股二头肌的活动始终比半腱肌更强。在腘绳肌活动峰值时，PMfast、PMslow和NHE的髋关节屈曲角度比摇椅练习和高速跑步时小，并且每项练习的腘绳肌伸长应力都比高速跑步时小。
NHE和PMslow的腘绳肌活动与高强度跑步机跑步相当，摇椅练习和PMfast的活动更强。臀大肌的活动有所不同，摇椅练习和PMfast的活动比短跑时更强。所有检查的练习在腘绳肌肌肉长度较短时显示出峰值活动。
3b。
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