核心稳定力量训练
从解剖学的角度来看，人体的“核心”是指脊柱、骸关节和骨盆，它们正好处于上下肢的结合部位，具有承上启下的枢纽作用。在竞技体育运动中，几乎所有的运动都是通过四肢末端将力量施加于外部物体(例如铅球、地面和水等)，使器械或人体产生运动。因此，长期以来，在竞技运动训练领域，人们一直将力量训练的重点放在四肢上，忽视甚至放弃躯干(核心)部位肌肉力量的训练。20世纪90年代初，一些欧美学者开始认识到躯干肌的重要作用，将这个以往主要用于健身和康复的力量训练方法扩展到竞技体育领域。他们从力学、神经生理学和康复等不同角度对躯干成进行了深入研究，提出了“核心稳定性(Core Stability)”的问题。所谓“核心稳定性”是指，在运动中控制骨盆和躯干部位肌肉的稳定姿态，为上下肢运动创造支点，并协调上下肢的发力，使力量的产生、传递和控制达到最佳化。人体的大多数运动都是多关节和多肌群(肌肉)参与的全身运动，在这个运动中，如何将不同关节的运动和肌肉的收缩整合起来，形成符合专项力学规律的肌肉“运动链”，为四肢末端发力创造理想的条件，是所有运动项目共同面临的问题。所以，尽管骨盆、髓关节和躯干部位的肌肉并不像四肢肌肉那样，直接完成人体的运动，但是，它们的“稳定性收缩”可以为四肢肌肉的收缩建立支点，提高四肢肌肉的收缩力量，同时，还可以协调不同肌肉之间的运动，加快力量的传递，整体上提高运动效率。
核心稳定力量对几乎所有的竞技运动项目都具有重要的作用:
首先，该力量可以通过近端固定提高末端肌肉的发力，例如田径的标枪、网球的挥拍和排球的扣球等被称为“鞭打”的动作，都需要核心稳定力量的参与，它可以将下肢和躯干肌的力量快速准确地传递到上肢，集结全身的力量于“鞭打”的动作。有研究认为，在网球运动员挥拍击球的动作中，耽和躯干的力量占整个炭球力量的5000。
其灰，对运动技术具有关键的支持作用，专项技术的优劣主要取决于参与运动肌肉之间的协作水平和对高速运动中身体重心的控制能力，例如游泳、赛艇、皮划艇和急流皮划艇等水上项目，运动员不仅要具备良好的身体素质，而且更为重要的是要拥有对“水”的驾驭能力，运动员躯干以及船体的稳定是游泳和划船技术的关键，而这种能力的形成和提高主要取决于核心稳定力量的改善。
再次，具有好的预防损伤功能，为主动肌的发力建立良好的支点，提高不同肌肉之间的协作，以及动员全身不同环节的力量有序地参与运动，一方面可以提高运动中的力量水平，另一方面，还能够减小关节的负荷，达到预防损伤的目的。
核心稳定力量与传统的腰腹力量训练有很大的不同，核心稳定力量的训练涉及整个躯干和骨盆部位的肌肉，特别是注重对那些位于深层的小肌肉群的训练，在练习方式上不仅采用一端固定的向心收缩，而且强调两端固定的静力性收缩，在运动方向上不仅进行一维的运动，而且重视两维和三维的运动。在训练的方法和手段上，核心稳定力量的负重较轻，许多练习甚至是徒手的克服自重练习。同时，由于核心稳定力量的主要功能之一在于对身体重心的控制，所以，该力量在很多情况下是在不稳定条件下进行训练，以此使更多的小肌肉群，特别是关节周围的辅助肌参与运动，培养运动员在运动中稳定关节和控制重心的能力。（陈小平 等编译）
[[i] 本帖最后由 bing2008 于 2008-3-21 10:58 PM 编辑 [/i]]
Core Stability
Core StabilityThe aim of core stability training is to effectively recruit the trunk musculature and then learn to control the position of the lumbar spine during dynamic movements. The information presented on this page is based on an article written by Raphael Brandon that was first published in the Sports Injury Bulletin.
The Muscles
The deep trunk muscles, Transversus Abdominis (TA), multifidus (MF), Internal Oblique (IO), paraspinal, pelvic floor, are key to the active support of the lumbar spine. The co-contraction of these muscles produce forces via the "theracolumbar fascia" (TLF) and the "intra-abdominal pressure" (IAP) mechanism which stabilise the lumbar spine, and the paraspinal and MF muscles act directly to resist the forces acting on the lumbar spine.
It is not just the recruitment of these deep-trunk muscles, but how they are recruited that is important. Hodges and Richardson (1996) showed that the co-contraction of the TA and MF muscles occurred prior to any movement of the limbs. This suggests that these muscles anticipate dynamic forces that may act on the lumbar spine and stabilise the area prior to any movement. Hodges and Richardson showed that the timing of co-ordination of these muscles was very significant.
Training
Having identified the key muscles and how they act, the next step is to establish how best to train these muscles. As with any type of strength and conditioning training, the training protocol for improving the function of the deep-trunk muscles must be specific to the task required. This specificity of training must take into account the type of contraction, the muscle fibre type and the anatomical position required. By definition, the deep-trunk muscles act as "stabilisers" and are not involved in producing movements, but instead involve static, or isometric, contractions. Furthermore, they must act as stabilisers continuously throughout everyday activities as well as fitness and sport activities, and so require very good endurance of low-level forces. These muscles do not need to be very strong, but they must be correctly co-ordinated and capable of working continuously. In addition, we want these stabiliser muscles to act by holding the lumbar spine in the neutral position, which is the correct alignment of the pelvis that allows for the natural 'S' curve of the spine. These characteristics underpin the following deep-trunk muscle training program.
The basics
Core-stability training begins with learning to co-contract the TA and MF muscles effectively as this has been identified as key to the lumbar-support mechanism. To perform the TA and MF co-contraction, you must perform the "abdominal hollowing" technique with the spine in the neutral position.
To do this use the following guidelines:
Start by lying on your back with knees bent
Your lumbar spine should be neither arched up nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is the "neutral" lumbar position you should learn to achieve
Breathe in deeply and relax all your stomach muscles
Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor. Pilates teachers describe this as "zipping up", as if you are fastening up a tight pair of jeans
Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area
Repeat 5-10 times
It is vital that you perform this abdominal hollowing exercise correctly otherwise you will not recruit the TA and MF effectively. Bear in mind the following points:
Do not let the whole stomach tense up or your upper abdominals bulge outwards, as this means you have cheated by using the large rectus abdominus muscle (the six-pack) instead of TA
Do not brace your TA muscle too hard; just a gentle contraction is enough. Remember it's endurance not max strength your are trying to improve
Do not tilt your pelvis nor flatten your back, as this means you have lost the neutral position you are trying to learn to stabilise
Do not hold your breath, as this means you are not relaxed. You must learn to breathe normally and maintain the co-contraction of TA and MF
Use your fingers for biofeedback on either side of your lower abdomen to feel the tension in the TA muscle.
Once you have mastered the abdominal hollowing lying on your back, practice it lying on your front, four-point kneeling, sitting and standing. In each position, get your lumbar spine into neutral before you perform the hollowing movement.
The next step
Having learned to recruit the TA and MF muscles correctly in various positions, which can take anything from one session to one month or more, it is time to move onto simple core stability exercises. These exercises may also involve the oblique muscles, other lumbar muscles and gluteals to assist the TA and MF in maintaining the lumbar spine in a stable neutral position.
Lying leg lift stabilisation
Lying on your back with your knees bent
Ensure your back is in neutral
Place your hands on your hips for biofeedback
Breathe in and relax
Breathe out and, as you do so, perform the abdominal hollowing or zipping-up action
Once you have established some TA tension, slowly slide your left leg out along the floor until it is straight and then slide it back
Your back should not have moved, and your pelvis should not have tilted as you performed this action
If your back or pelvis moved, you did not achieve the correct stability
Repeat for the other side 10 times each leg
Variations include the same exercise with knee lifts up and knee drops out to the side. Again, the aim is to retain a stable lumbar spine in the neutral position as the legs move.
The waiter's bow
Stand up with good posture, knees soft, lumbar spine in neutral, head up and shoulders back and relaxed
Breathe in and relax
Breathe out and as you do so perform the abdominal hollowing action
Keeping the tension, slowly lean forward from the hips 20° and stop, like a waiter's bow, keeping your back completely straight and long as you lean
Hold the lean position for 10 seconds - you will feel your TA and MF supporting you if you hold the correct position
Keeping the tension and the alignment, slowly return to your start position
Repeat 10 times
These exercises are two examples of learning how to keep the spine in neutral, using slow and controlled static contractions of the trunk stabiliser muscles. Notice how technique is vital and the aim is to build up the time you are able to maintain good stability.
Getting functional
The ultimate aim of core stability training is to ensure the deep trunk muscles are working correctly to control the lumbar spine during dynamic movements, e.g. lifting a heavy box or running. Therefore, it is important that once you have achieved proficiency of the simple core exercises, you must progress on to achieving stability during more functional movements. Try the following two exercises.
The lunge
Stand with feet hip width apart in front of a mirror
Ensure your lumbar spine is in neutral and your back is tall with your shoulders back and head up
Lunge forward and bend your knee only halfway down
Ensure that your front knee is in line with your toes and your back has remained upright with your lumbar spine in neutral and your hips level
Push back up, initiating the movement by pushing down into the floor with your front foot
The force from your legs should bring you back up quickly and easily to your start position
Your back should have remained totally still and your hips level as you performed the push back
Many people wrongly initiate the up movement by pulling their heads and shoulders back first. This extends the lumbar spine, losing the neutral position. Others have problems keeping their pelvis level while performing the lunge. You must learn to use your deep trunk and gluteal muscles to hold your lumbar spine in neutral and pelvis level as you perform the movement up and down. The movement should only come from the leg muscles.
The Press up
Start from your knees, even if this means it is easy for your upper body, to learn the correct technique
Your hands should be slightly wider than your shoulders and your head must be in front of your hands
Lift your hips so that there is a straight line from your knees through your pelvis and lower back, through your shoulders and all the way to your head
Ensure your lumbar spine is in neutral, using a mirror or a partner/trainer to help you
To maintain a neutral spine and a straight back during the exercise, the trunk muscles must provide active support
Slowly lower down, bending your arms all the way to the floor. Keep your head still with your neck straight relative to your back
Push up, initiating the movement by pressing down into the floor with your hands
Your back should remain straight and your lumbar spine in neutral throughout the exercise.
These two exercises enable you to learn core stability while performing dynamic movements. By reducing the resistance i.e. doing only half lunges and knee press ups, your are able to focus on the trunk stabilisers and achieving perfect technique rather than working the major muscle groups. The whole essence of core stability training is quality of movement and relaxation. The more you practice, the easier it becomes until you can control your lumbar stability at all times and during complex movements.
Additional Information
所谓的“核心区”
[img]http://www.bodybuilding.com/fun/absbig.jpg[/img]所谓的“核心区”但是，目前认识不统一。核心稳定性训练和核心力量训练有点区别，核心稳定性训练主要是在非稳定下的力量训练，核心力量训练可以是在稳定状态，也可以在非稳定状态。
[[i] 本帖最后由 bing2008 于 2008-3-21 10:21 PM 编辑 [/i]]
核心稳定性训练
[img]http://optp.com/media/products/thmb_1124.jpg[/img][img]http://www.pponline.co.uk/encyc/img/219_fig2.gif[/img]
例如，上图，属于核心稳定性训练。虽然核心力量与核心稳定性有点区别，但是，核心稳定性训练属于核心力量训练，但是核心力量训练不一定是核心稳定性训练。二者的主要差别在于核心稳定性训练在非稳定状态下动用了你的大脑、神经肌肉等感受性刺激，而核心力量训练的感受性刺激却不够。
[[i] 本帖最后由 bing2008 于 2008-3-21 10:27 PM 编辑 [/i]]
可以试一试
也许你的深蹲可以达到200公斤，但是，你踩上这个家伙试一试。[img]http://www.abcspeedtraining.net/images/Pics/BOSU%20stability%20Trainer.jpg[/img]
这个靓女核心稳定性不错
也许你可以在平衡的物体上坐上一年半载，但是，试一试下面这种姿势，我估计，你不行。为什么？因为你的核心稳定性太差了。不信的话可以买一个试一试。这个球叫做瑞士球。[img]http://www.fitter1.com/Assets/Category/balls-fitness-eques-cycling.jpg[/img]
走路姿态
后面那位靓仔走路好像有点驼背吧，嗯，核心力量太差了。前面这位靓仔不错，走路笔直笔直的。如今，在电脑前待时间长了，腰酸背痛的，如果这样，不妨练练核心力量。
[img]http://www.backinaction.co.uk/images/onthemove/mbt-info-2.jpg[/img]
[[i] 本帖最后由 bing2008 于 2008-3-21 10:37 PM 编辑 [/i]]
学习两招
如果自我感觉核心力量不错，可以联系下下面这个动作。俯卧撑，两腿夹球，然后左右旋转90°左右。[img]http://www.signonsandiego.com/uniontrib/20070904/images/fit280.jpg[/img]
靓女可以做的动作
靓女可以用双腿夹球，左右旋转90°左右。[img]http://studio1pilates.com/photogallery/b.ankles.246.jpg[/img] 太棒了,图文并茂,深表支持!
《体育科学》 2007 年第 09 期 发表了关于 <核心稳定力量的训练>的推荐, 以前早听说过, 现役中国健美操主教练王宏提出在竞技健美操套路过程中控制标准姿态的能力,需要通过核心稳定力量训练完成, 受此观点影响,ME在平时普通学生健美操队训练中非常注重身体控制力的训练，尤其是核心部位, 通过各种转体\身体中枢的控制练习得以加强.
[attach]949[/attach]
玩转瑞士球之一
玩转瑞士球之一[[i] 本帖最后由 bing2008 于 2008-3-24 08:34 PM 编辑 [/i]] 慢慢来吧，目前国内的训练方法太单一了，我尽力从国外网站搜点新的训练方式，发现老外真的绝招很多啊。你看看下面这种椅子，真是奇特啊。估计你没见过................
[[i] 本帖最后由 bing2008 于 2008-3-24 09:02 PM 编辑 [/i]] 我也有不少核心力量的资料，不能传上去。楼主是北体的吗？ 对啊，为什么就传不上去呢？
核心稳定性训练
［1］ Ian Hasegawa, NSCA'S Performance Training Journal,2004,11，5.［2］ 谢菁珊.普拉体塑身新风尚［M］.广州：广东经济出版社，2005，5.
［3］ Kurt Hurley ，Core-Principles: The Function of Functional Training. [url]http://www.changingshape.com/resources/articles/core-strength-training.[/url]
［4］ Elizabeth Quinn, How to build a strong foundation, [url]http://www.power-systems.com/P/Core/[/url],2006.
［5］ Ian Hasegawa, NSCA'S Performance Training Journal,2004,11，5.
［6］ [url]http://sportsmedicine.about.com/cs/conditioning/a/aa052002a.htm.[/url]
Medicine Ball
Medicine Ball[[i] 本帖最后由 bing2008 于 2008-3-29 01:05 PM 编辑 [/i]] Medicine Ball中文叫什么？ 错误：健身球，瑞士球等
————————————————————
改正为：
A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a heavy ball, roughly the size of a volleyball or a basketball. Often used for rehabilitation and strength training, it serves an important role in the field of sports medicine. It should not be confused with the larger and lighter Swiss ball.
Medicine balls are usually sold as 5–15 lb. balls and are used effectively in plyometric weight training to increase explosive power in athletes such as boxers, football players, baseball pitchers, basketball players, track and field members and martial artists.
Medicine balls are used by boxing professionals to improve the strength of abdominal muscles. This is done by dropping the ball onto the abdomen of the boxer, simulating a punch coming from an opponent. Other athletes use medicine balls to increase their core strength. One common activity is to have athletes hold the ball against their chest and thrust it at another athlete, who catches it against their chest. This strengthens arm, chest, and leg muscles.
They are also extensively used by secondary schools as a fitness aid. Example exercises include: lifting the ball or performing different exercises (such as sit-ups and leg raises) with the ball in order to increase the strain on a particular muscle.
A medicine ball is also commonly used by athletes who have sustained an injury and seek rehabilitation.
Medicine balls are also used to play powerball, a sport mainly played in Flanders.
[[i] 本帖最后由 bing2008 于 2008-4-5 12:58 AM 编辑 [/i]] 大家对核心稳定力量训练有什么想法呢？或者有什么问题呢？ 顶下..