懸吊式運動對於核心與肩部肌群訓練效果之探討

Effects of Suspension Exercise on Core and Shoulder Muscles

10.3966/240996512021030801003

白鑫長(Hsin-Chang Pai)；唐誌陽(Chih-Yang Taun)；洪暐(Wei Hung)

核心訓練 ； 肩關節傷害 ； 懸吊式運動訓練 ； core training ； shoulder injuries ； sling exercise training

運動表現期刊

8卷1期（2021 / 03 / 01）

25 - 40

繁體中文

肩部可謂人體活動最複雜之關節，其正常活動有賴於多種因素的巧妙配合，其中關鍵因素之一是肩胛骨的正常活動節律。然肩胛骨的活動節律，又與其肌肉張力平衡、啟動順序正確有關；由於許多驅動肩胛骨的肌肉近端接點延伸至軀幹，以致肩胛節律與核心肌群的能力密不可分。在運動過程中，下肢推蹬與地面所產生的反作用力，經由軀幹的傳遞，轉變為上肢擺動的加速動力，此過程有賴強健的核心肌群進行力量的傳遞，若核心肌群能有效傳遞地面反作用力，則運動效能事半功倍，若不然，則亦導致上肢與肩關節的損傷。傳統的肌力訓練，多著重於單一關節或肌肉的活動與肌肉肥大效果，往往忽略了跨關節的肌肉整合，與多肌群之間的神經肌肉控制訓練。近來發展的懸吊式訓練系統，由於其閉鎖式動力鏈的訓練特質，對於整合多肢段肌群及刺激神經肌肉控制的效果，高於傳統的肌力訓練而受到重視。此種訓練方式，應可彌補傳統肌力訓練之不足，整合肌肉控制能力與動力鏈傳遞效率，透過其特有的評估方式，找出運動中動力鏈上的弱環節，矯正因為專項運動訓練導致的肌力不平衡現象，使得地面反作用力透過軀幹與四肢整合的動力鏈傳遞，產生投擲或打擊終端速度的效能增加，以期達到增進運動效能，並透過校正弱環節的方式避免特定肌肉韌帶等軟組織負荷過重，降低運動傷害發生機率之功效。

Shoulder is one of the most complex joints with the largest range of motion in human body. Thus, mobility and stability of glenohumeral joint require additional support from other body structures to keep it in the correct alignment and maintain the proper movement pattern. One of the essential elements to prevent glenohumeral joint from injury is proper scapular rhythm, which relies on coordination and balance of shoulder and torso muscle groups. It has been shown that strong and well-coordinate core muscle groups allow better force transformation from the lower body to the upper body with minimal energy dissipation during the process. The power of throwing is initially generated from ground counter-reaction force (GRF) and then transferred to shoulder through torso. If GRF is created but not well transferred, performance of shoulder girdle will be negatively affected. This literature describes the importance of well coordinate core muscles in injury prevention and performance improvement. Indeed, well-coordinated neuromuscular control between body segments and muscles of kinetic chain is an essential and critical factor in exercise and sports training. Traditional resistant training provides more muscular stimulation in small region of muscle rather than stimulates neuromuscular control through entire kinetic chain. Sling exercise provides an alternative way for strength training. Unlike the nature of open kinetic chain in resistant training, the nature of close kinetic chain in sling exercise provides more effective neuromuscular control in more body segments and muscle groups instead of muscular hypertrophy in limited muscle groups. The sling exercise helps maintain integrity and body alignment correction and provide an efficient way to enhance inter-muscular coordination between body segments. Therefore, to correct weak-link of kinetic chain during exercise, sling exercise might be a better choice due to its potential to improve neuromuscular control ability. Furthermore, sling exercise might prevent possible injuries caused by overuse or strength imbalance.

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