以生物力學觀點探討伏地挺身運動的效益

10.29815/NTUSPE.201812_(17).0006

粘靖旋；郭智勛；吳鴻文

伏地挺身 ； 肌力訓練 ； 肱三頭肌

體育學系學刊

17期（2018 / 12 / 01）

87 - 95

繁體中文

伏地挺身是被普遍用來提升上肢肌力的訓練動作，特別是胸大肌及肱三頭肌的訓練，由於伏地挺身訓練動作特性兼具便利性與有效性，能方便有效率的提昇上肢肌力，在訓練上也可延伸出許多變化，例如改變手擺放寬度、動作速度（頻率）、或是改變支撐平面的穩定性…等。過去已有許多學者針對不同需求，研究不同方式進行伏地挺身的效益與差異。因此，本文藉由先前伏地挺身相關文獻，整理肌肉活化方面已被證實的相關資訊，作為未來訓練上及研究方向之參考。研究顯示在不同手擺放寬度下進行伏地挺身，確實會影響肌肉及關節的負荷，但是動作執行過程中，肩關節是否有外展，則會造成不同影響結果。快速地進行伏地挺身，較能獲得爆發力的效益，若以慢速度的方式來進行，則在肌耐力及肌肉活化的總訓練量會來得比較多。在不穩定的平面下進行伏地挺身，確實會同時增加核心肌群的訓練，但是否會增加手臂肌群及肩部穩定肌群的訓練效益，則會受到不同器材及動作影響。

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