4周加压训练对男子手球运动员身体成分和最大力量的影响
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摘要
目的:探讨4周加压力量训练对男子手球运动员身体成分、身体围度和最大力量的影响。方法:募集16名男子手球运动员,随机分为对照组和加压组,每组各8名运动员,对照组进行70%1RM高强度抗阻训练,加压组进行30%1RM低强度加压抗阻训练,运动员在加压和传统高强度条件下完成深蹲、硬拉、负重弓箭步和抗阻跑练习。比较4周训练前后身体成分指标、上下肢和躯干围度指标,以及卧推、深蹲、核心肌群最大力量指标的变化。结果:1) 4周训练后,加压组体重增加显著(P<0.05),肌肉量和体脂量均增加,但未出现显著性差异(P>0.05);2) 4周训练后,加压组左、右大腿围和臀围显著增加(P<0.05);3) 4周训练后,加压组左、右膝屈曲峰力矩显著增大(P<0.05);4) 4周训练后,加压组在核心肌群的屈、伸、向左右侧屈和左右旋转的最大力量均出现了不同程度的增加,其中,向左、向右侧屈和向右旋转最大力量与实验前相比,出现显著性差异(P<0.05)。结论:4周低强度加压力量训练对男子手球运动员身体成分的影响效果与传统训练相当,而对膝关节等速肌力、部分核心肌群的最大力量方面的影响效果明显优于传统增肌训练。
Objective: To explore the effect of 4 weeks KAATSU training on body composition,circumference and maximum strength of male handball players, in order to provide certain theoretical basis and practical reference for the popularization of KAATSU training in sports teams on a large scale. Methods: 16 elite male handball players were recruited and randomly divided into the experimental group and the control group. The players in the control group were trained with 70% 1RM traditional high-intensity training method, while the experimental group was trained under 30% 1RM low-intensity KAATSU training. The players completed squat, hard pull, weight lunge and resistant running under KAATSU and traditional high-intensity training.Before and after 4 weeks training, body composition index, circumference index of trunk and upper and lower limbs, as well as bench press, squat, core muscle group maximum strength index were compared. Results: 1) after 4 weeks, the weight of KAATSU group was significantly increased(P< 0.05), and the amount of muscle and body fat increased slightly, but there was no significant difference(P>0.05); 2) after 4 weeks, the circumference of left and right thighs and hip of KAATSU group were significantly increased(P<0.05); 3) after 4 weeks of training, the peak moment of left and right knees flexion were increased significantly in the KAATSU group(P< 0.05); 4) after 4 weeks of training, the maximum strength of core muscle group flexion,extension, left and right flexion and left and right rotation in the KAATSU group were increased to different degrees, among which the maximum strength of left, right flexion and right rotation were significantly different than before(P<0.05). Conclusion: The effect of low-intensity KAATSU training for 4 weeks on the body composition of male handball players is similar to that of traditional training, while the effect on the isokinetic muscle strength of knee joint and the maximum strength of part of core muscle group are obviously better than that of traditional training.
Objective: To explore the effect of 4 weeks KAATSU training on body composition,circumference and maximum strength of male handball players, in order to provide certain theoretical basis and practical reference for the popularization of KAATSU training in sports teams on a large scale. Methods: 16 elite male handball players were recruited and randomly divided into the experimental group and the control group. The players in the control group were trained with 70% 1RM traditional high-intensity training method, while the experimental group was trained under 30% 1RM low-intensity KAATSU training. The players completed squat, hard pull, weight lunge and resistant running under KAATSU and traditional high-intensity training.Before and after 4 weeks training, body composition index, circumference index of trunk and upper and lower limbs, as well as bench press, squat, core muscle group maximum strength index were compared. Results: 1) after 4 weeks, the weight of KAATSU group was significantly increased(P< 0.05), and the amount of muscle and body fat increased slightly, but there was no significant difference(P>0.05); 2) after 4 weeks, the circumference of left and right thighs and hip of KAATSU group were significantly increased(P<0.05); 3) after 4 weeks of training, the peak moment of left and right knees flexion were increased significantly in the KAATSU group(P< 0.05); 4) after 4 weeks of training, the maximum strength of core muscle group flexion,extension, left and right flexion and left and right rotation in the KAATSU group were increased to different degrees, among which the maximum strength of left, right flexion and right rotation were significantly different than before(P<0.05). Conclusion: The effect of low-intensity KAATSU training for 4 weeks on the body composition of male handball players is similar to that of traditional training, while the effect on the isokinetic muscle strength of knee joint and the maximum strength of part of core muscle group are obviously better than that of traditional training.
引文
盛菁菁,魏文哲,孙科,等,2019.加压状态下慢速下坡步行的生理负荷与增肌效果研究[J].中国体育科技,55(3);13-19.
魏佳,李博,杨威,等,2019a.血流限制训练的应用效果与作用机制[J].体育科学,39(4):71-80.
魏佳,李博,冯连世,等,2019b.血流限制训练的方法学因素及潜在安全性问题[J].中国体育科技,55(3);3-12.
吴旸,李倩,包大鹏,等,2019.加压力量训练对下肢骨骼肌影响的Meta分析[J].中国体育科技,55(3);20-26.
闫琪,廖婷,张雨佳,2018.数字化体能训练的理念、进展与实践[J].体育科学,38(1):3-16.
佐藤義昭,石井直方,長島敏明,等,2008.加圧トレーニングの理論と実践[M].東京:講談社.
ABE T,KAWAMOTO K,YASUDA T,et al.,2005.Eight days KAAT-SU-resistance training improved sprint performance but not jump performance in collegiate male track and field athletes[J].Int JKAATSU train Res,1(1):19-23.
ABE T,KEARNS C F,SATO Y,2006.Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle,KAATSU-walk training[J].J Appl Physiol,100(5):1460-1466.
FRY C S,GLYNN E L,DRUMMOND M J,et al.,2010.Blood flow restriction exercise stimulates mTORC1 signaling and muscle protein synthesis in older men[J].J Appl Physiol,108(5):1199-1209.
FOLLAND J P,WILLIAMS A G,2007.The adaptations to strength training morphological and neurological contributions to increased strength[J].Sports Med,37(2):145-168.
FUJITA S,ABE T,DRUMMOND M J,et al.,2007.Blood flow restriction during low-intensity exercise increases S6K1 phosphorylation and muscle protein synthesis[J].J Appl Physiol,103(3):903-910.
GODAWA T M,CREDEUR D P,WELSCH M A,2012.Influence of compressive gear on powerlifting performance:Role of blood flow restriction[J].J Strength Cond Res,26(5):1274-1280.
KRAEMER W J,ADAMS K,CAFARELLI E,2002.American college of sports medicine position stand.Progression models in resistance training for healthy adults[J].Med Sci Sports Exer,2002,34(2):364-380.
KRAEMER W J,MARCHITELLI L,GORDON S E,et al.,1990.Hormonal and growth factor responses to heavy resistance exercise protocols[J].J Appl Physiol,69(4):1442-1450.
LAURENTINO G C,UGRINOWITSCH C,ROSCHEL H,et al.,2012.Strength training with blood flow restriction diminishes myostatin gene expression[J].Med Sci Sports Exer,44(3):406-412.
LARKIN K A,MACNEIL R G,DIRAIN M,et al.,2012.Blood flow restriction enhances post resistance exercise angiogenic gene expression[J].Med Sci Sports Exer,44(11):2077-2083.
LOENNEKE J P,KIM D,FAHS C A,et al.,2015.Effect of exercise with and with and without different degrees of blood flow restriction on torque and muscle activation[J].Muscle Nerve,51(5):713-721.
MANIMMANAKORN A,HAMLIN M J,ROSS J J,et al.,2013.Effects of low-load resistance training combined with blood flow restriction or hypoxia on muscle function and performance in netball athletes[J].J Sci Med Sport,16(4):337-342.
MADARAME H,NEYA M,OCHI E,et al.,2008.Cross-transfer effects of resistance training with blood flow restriction[J].Med Sci Sports Exer,40(2):258-263.
OZAKI H,YASUDA T,OGASAWARA R,et al.,2013.Effects of high-intensity and blood flow-restricted low-intensity resistance training on carotid arterial compliance:Role of blood pressure during training sessions[J].Eur J Appl Physiol,113(1):167-174.
PEARSON S J,HUSSAIN S R,2015.A review on the mechanisms of blood-flow restriction resistance training-induced muscle hypertrophy[J].Sport Med,45(2):187-200.
REEVES G V,KRAEMER R R,HOLLANDER D B,et al.,2005.Comparison of hormone responses following light resistance exercise with partial vascular occlusion and moderately difficult resistance exercise without occlusion[J].J Appl Physiol,101(6):1616-1622.
SCOTT B R,LOENNEKE J P,SLATTERY K M,et al.,2015.Exercise with blood flow restriction:An updated evidence-based approach for enhanced muscular development[J].Sport Med,45(3):313-325.
SUNDBERG C J,1994.Exercise and training during graded leg ischaemia in healthy man with special reference to effects on skeletal muscle[J].Acta Physiol Scand,615:1-50.
TAKAJIMA Y,TAKAZAWA Y,SATO Y,et al.,2000.Effect of resistance exercise combined with moderate vascular occlusion on muscular[J].J Appl Physiol,88(6):2097-2106.
TAKARADA Y,NAKAMURA Y,ARUGA S,et al.,2000.Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion[J].J Appl Physiol,2000,88(1):61-65.
TAKARADA Y,SATO Y,ISHII N,2002.Effects of resistance exercise combined with vascular occlusion on muscle function in athletes[J].Eur J Appl Physiol,86(4):308-314.
TAKARADA Y,TSURUTA T,ISHII N,2004.Cooperative effects of exercise and occlusive stimuli on muscular function in low-intensity resistance exercise with moderate vascular occlusion[J].Jpn JPhysiol,54(6):585-592.
TAKADA S,OKITA K,SUGA T,et al.,2012.Low-intensity exercise canincrease muscle mass and strength proportionally to enhanced metabolic stress under ischemic condition[J].J Appl Physiol,113(2):199-205.
THIEBAUD R S,LOENNEKE J P,FAHS C A,et al.,2013.The effects of elastic band resistance training combined with blood flow restriction on strength,total bone-free lean body mass and muscle thickness in postmenopausal women[J].Clin Physiol Funct Imaging,33(5):344-352.
YAMANAKA T,FARLEY R S,CAPUTO J L,2012.Occlusion training increases muscular strength in division IA football players[J].JStrength Cond Res,26(9):2523-2529.
YASUDA T,FUJITA T,MIYAGI Y,et al.,2006.Electromyographic responses of arm and chest muscle during bench press exercise with and without KAATSU[J].Int J KAATSU train Res,2(1):15-18.
YASUDA T,OGASAWARA R,SAKAMAKI M,et al.,2011.Combined effects of low-intensity blood flow restriction training and high-intensity resistance training on muscle strength and size[J].Eur J Appl Physiol,1(111):2525-2533.
魏佳,李博,杨威,等,2019a.血流限制训练的应用效果与作用机制[J].体育科学,39(4):71-80.
魏佳,李博,冯连世,等,2019b.血流限制训练的方法学因素及潜在安全性问题[J].中国体育科技,55(3);3-12.
吴旸,李倩,包大鹏,等,2019.加压力量训练对下肢骨骼肌影响的Meta分析[J].中国体育科技,55(3);20-26.
闫琪,廖婷,张雨佳,2018.数字化体能训练的理念、进展与实践[J].体育科学,38(1):3-16.
佐藤義昭,石井直方,長島敏明,等,2008.加圧トレーニングの理論と実践[M].東京:講談社.
ABE T,KAWAMOTO K,YASUDA T,et al.,2005.Eight days KAAT-SU-resistance training improved sprint performance but not jump performance in collegiate male track and field athletes[J].Int JKAATSU train Res,1(1):19-23.
ABE T,KEARNS C F,SATO Y,2006.Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle,KAATSU-walk training[J].J Appl Physiol,100(5):1460-1466.
FRY C S,GLYNN E L,DRUMMOND M J,et al.,2010.Blood flow restriction exercise stimulates mTORC1 signaling and muscle protein synthesis in older men[J].J Appl Physiol,108(5):1199-1209.
FOLLAND J P,WILLIAMS A G,2007.The adaptations to strength training morphological and neurological contributions to increased strength[J].Sports Med,37(2):145-168.
FUJITA S,ABE T,DRUMMOND M J,et al.,2007.Blood flow restriction during low-intensity exercise increases S6K1 phosphorylation and muscle protein synthesis[J].J Appl Physiol,103(3):903-910.
GODAWA T M,CREDEUR D P,WELSCH M A,2012.Influence of compressive gear on powerlifting performance:Role of blood flow restriction[J].J Strength Cond Res,26(5):1274-1280.
KRAEMER W J,ADAMS K,CAFARELLI E,2002.American college of sports medicine position stand.Progression models in resistance training for healthy adults[J].Med Sci Sports Exer,2002,34(2):364-380.
KRAEMER W J,MARCHITELLI L,GORDON S E,et al.,1990.Hormonal and growth factor responses to heavy resistance exercise protocols[J].J Appl Physiol,69(4):1442-1450.
LAURENTINO G C,UGRINOWITSCH C,ROSCHEL H,et al.,2012.Strength training with blood flow restriction diminishes myostatin gene expression[J].Med Sci Sports Exer,44(3):406-412.
LARKIN K A,MACNEIL R G,DIRAIN M,et al.,2012.Blood flow restriction enhances post resistance exercise angiogenic gene expression[J].Med Sci Sports Exer,44(11):2077-2083.
LOENNEKE J P,KIM D,FAHS C A,et al.,2015.Effect of exercise with and with and without different degrees of blood flow restriction on torque and muscle activation[J].Muscle Nerve,51(5):713-721.
MANIMMANAKORN A,HAMLIN M J,ROSS J J,et al.,2013.Effects of low-load resistance training combined with blood flow restriction or hypoxia on muscle function and performance in netball athletes[J].J Sci Med Sport,16(4):337-342.
MADARAME H,NEYA M,OCHI E,et al.,2008.Cross-transfer effects of resistance training with blood flow restriction[J].Med Sci Sports Exer,40(2):258-263.
OZAKI H,YASUDA T,OGASAWARA R,et al.,2013.Effects of high-intensity and blood flow-restricted low-intensity resistance training on carotid arterial compliance:Role of blood pressure during training sessions[J].Eur J Appl Physiol,113(1):167-174.
PEARSON S J,HUSSAIN S R,2015.A review on the mechanisms of blood-flow restriction resistance training-induced muscle hypertrophy[J].Sport Med,45(2):187-200.
REEVES G V,KRAEMER R R,HOLLANDER D B,et al.,2005.Comparison of hormone responses following light resistance exercise with partial vascular occlusion and moderately difficult resistance exercise without occlusion[J].J Appl Physiol,101(6):1616-1622.
SCOTT B R,LOENNEKE J P,SLATTERY K M,et al.,2015.Exercise with blood flow restriction:An updated evidence-based approach for enhanced muscular development[J].Sport Med,45(3):313-325.
SUNDBERG C J,1994.Exercise and training during graded leg ischaemia in healthy man with special reference to effects on skeletal muscle[J].Acta Physiol Scand,615:1-50.
TAKAJIMA Y,TAKAZAWA Y,SATO Y,et al.,2000.Effect of resistance exercise combined with moderate vascular occlusion on muscular[J].J Appl Physiol,88(6):2097-2106.
TAKARADA Y,NAKAMURA Y,ARUGA S,et al.,2000.Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion[J].J Appl Physiol,2000,88(1):61-65.
TAKARADA Y,SATO Y,ISHII N,2002.Effects of resistance exercise combined with vascular occlusion on muscle function in athletes[J].Eur J Appl Physiol,86(4):308-314.
TAKARADA Y,TSURUTA T,ISHII N,2004.Cooperative effects of exercise and occlusive stimuli on muscular function in low-intensity resistance exercise with moderate vascular occlusion[J].Jpn JPhysiol,54(6):585-592.
TAKADA S,OKITA K,SUGA T,et al.,2012.Low-intensity exercise canincrease muscle mass and strength proportionally to enhanced metabolic stress under ischemic condition[J].J Appl Physiol,113(2):199-205.
THIEBAUD R S,LOENNEKE J P,FAHS C A,et al.,2013.The effects of elastic band resistance training combined with blood flow restriction on strength,total bone-free lean body mass and muscle thickness in postmenopausal women[J].Clin Physiol Funct Imaging,33(5):344-352.
YAMANAKA T,FARLEY R S,CAPUTO J L,2012.Occlusion training increases muscular strength in division IA football players[J].JStrength Cond Res,26(9):2523-2529.
YASUDA T,FUJITA T,MIYAGI Y,et al.,2006.Electromyographic responses of arm and chest muscle during bench press exercise with and without KAATSU[J].Int J KAATSU train Res,2(1):15-18.
YASUDA T,OGASAWARA R,SAKAMAKI M,et al.,2011.Combined effects of low-intensity blood flow restriction training and high-intensity resistance training on muscle strength and size[J].Eur J Appl Physiol,1(111):2525-2533.