壺鈴在運動訓練上的效益

The Training Benefits of Kettlebell

10.6162/SRR.2013.126.05

張政鈺(Cheng-Yu Chang)；詹貴惠(Kuei-Hui Chan)

訓練器材 ； 擺盪 ； 最大攝氧量 ； 肌力 ； training equipment ； swing ； maximal oxygen consumption ； muscular strength

大專體育

126期（2013 / 09 / 01）

33 - 43

繁體中文

壺鈴為近年來流行的體能訓練器材之一，亦被使用於訓練計畫中；本文匯整有關壺鈴訓練之研究以探討其效益，期能提供選手、教練及喜好運動者之參考。透過文獻整理顯示最常見的壺鈴訓練乃採擺盪或抓舉動作並以間歇或重複方式進行，其具有提升運動能力及運動傷害預防及復健之效益；此外，每次12－20分鐘、每週2－3次、持續4－8週的壺鈴間歇或重複訓練可提升最大攝氧量、垂直跳高度、上搏和蹲舉之最大肌力等運動能力；而持續8週、每週2－3次、每次10－45分鐘之壺鈴訓練亦可提升核心肌力、動態平衡能力與改善肩頸及下背疼痛症狀。

Kettlebell is one of the popular physical training tools in recent years, which is also used in sports training programs. The current article reviewed the literatures of using kettlebells in training to investigate the benefits as well as provide suggestions for athletes, coaches and people who participate in physical activities. The literatures showed that kettlebell swing and kettlebell snatch exercises combined with interval or repetitive training were the most common training programs. Studies indicated that 12-20 minutes of interval or repetitive kettlebell training 2-3 times per week for 4-8 weeks can improve maximal oxygen consumption, vertical jump height, and maximum strength of clean and squat. Moreover, 10-45 minutes of kettlebell training 2-3 times per week for 8 weeks can also improve the core strength, dynamic balance and reduce pain in neck/shoulders or low back.

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