抗力球運動的效益與應用

Application and Benefit of the Swiss Ball Exercise

10.6162/SRR.2010.109.13

梁凱涵(Kai-Han Liang)；吳鴻文(Hong-Wen Wu)

核心穩定 ； 肌力訓練 ； 體適能 ； core stability ； strengthening exercise ； fitness

大專體育

109期（2010 / 08 / 31）

93 - 99

繁體中文

抗力球運動是近年熱門的運動之一，屬於核心穩定訓練的一種，被廣泛使用於物理治療復健與運動體適能訓練。抗力球起源於物理治療上的神經治療，後來因脊椎自然姿勢與核心穩定概念的提出，抗力球開始應用於傷害的預防與復健，以及體適能運動與競技運動訓練。近年來已有研究證實，抗力球運動可增加脊椎穩定性，以預防運動傷害，對於慢性下背痛亦有正向益處。在非核心肌群的傳統肌力訓練動作，搭配使用抗力球可增加負責穩定與支撐身體重量之肌群的訓練效果和提升訓練強度；而核心肌群的傳統肌力訓練，配合抗力球的使用，可再增加核心肌群本身的訓練強度。因此本文藉由先前抗力球相關文獻，整理其已被證實的益處與成效，並提供將來研究方向之參考。

Swiss ball is becoming one of the most popular exercises in the past few years. It is one of many training for core muscles and frequently used for rehabilitation and improving physical fitness. Swiss ball is originally designed for neurological physical therapy. During the recent years, people have found the importance of neutral spinal posture and core stability in athletic performance. Therefore, application of Swiss ball training has expanded and becomes not only a fitness exercise, but a component in athletic training, injury prevention, and rehabilitation. Previous studies have reported that Swiss ball exercise can increase core stability of the spine to reduce the risk of sports injury. It also maintains positive outcome from patients with chronic lower back pain. Even for upperbody or trunk-strengthening exercises, Swiss ball can train core muscles. Compared to Swiss ball, stable platform (bench) is unable to train as much muscle groups, and results in lower training effect. In this review, we discuss the benefits of Swiss ball training for guiding future study.

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