本文選題：循環(huán)抗阻訓(xùn)練 + 力量��； 參考：《北京體育大學(xué)》2017年碩士論文

【摘要】：一般認為,循環(huán)抗阻力量訓(xùn)練通常對爆發(fā)力、最大力量、相對力量等力量性素質(zhì)影響比較明顯。近年來,循環(huán)抗阻力量訓(xùn)練對減脂、控制體重以及改善身體成分各項指標等方面的影響,得到了較為廣泛地研究。研究表明,循環(huán)抗阻力量訓(xùn)練不僅可以提高人體肌肉系統(tǒng)的收縮能力,而且對改善BMI、降低脂肪含量也有明顯的作用,還可以增強在相同時間內(nèi)研究對象的減肥效果,深層次地調(diào)節(jié)研究對象身體的內(nèi)在成分,進一步改善其身體狀況。研究對象和方法:本文選取某健身會所37名減肥者,對其編號后用抓鬮的方式隨機抽取12名減肥者,并從中篩選出訓(xùn)練目的明確,訓(xùn)練頻率規(guī)律,訓(xùn)練時間穩(wěn)定的減肥者6名,對選出的6名減肥者進行一次1小時,每周3次,持續(xù)24周的循環(huán)抗阻力量訓(xùn)練指導(dǎo),其主要訓(xùn)練目的為減肥,具體為降低體重、脂肪含量(BF)、腰臀比(WHR)和身體水分含量,提高身體質(zhì)量參數(shù)(BMI)和骨骼肌含量。對照組從同一健身會所隨機抽取12名,并篩選出訓(xùn)練目的明確,訓(xùn)練頻率規(guī)律,訓(xùn)練時間穩(wěn)定的6名減肥者,其完全不進行循環(huán)抗阻力量訓(xùn)練指導(dǎo),并對其身體成分進行24周的測量。研究結(jié)果顯示:經(jīng)過24周的循環(huán)抗阻力量訓(xùn)練,整個24周實驗組的體重減少量為4.1±1.4(kg),比對照組多3.1±1.2(kg)。實驗組的BMI減少量為1.4±0.7(kg/m2),比對照組多1.1±0.6(kg/m2)。實驗組的體脂肪減少量為5.2±0.5(kg),其減少量比對照組多4.5±0.3(kg)。實驗組的骨骼肌增加量為0.8kg,增加量比對照組多0.5kg。這可以說明該運動處方和飲食及作息建議,對一般減肥人群有效,但必須要遵循其循環(huán)抗阻力量的原則和方法,才可能會事半功倍!并可作為一般運動處方,可以推廣給減肥人群,但要結(jié)合個人身體情況,適當(dāng)?shù)貐⒖己徒梃b。研究結(jié)論:循環(huán)抗阻力量訓(xùn)練運動處方對減肥人群力量訓(xùn)練針對性更強,分化程度更深,細化程度更高;由自重訓(xùn)練到復(fù)合動作訓(xùn)練,單一關(guān)節(jié)的肌肉訓(xùn)練逐漸增加到雙關(guān)節(jié)、多關(guān)節(jié)的肌肉訓(xùn)練,其動作重復(fù)次數(shù)主要集中在8-15RM進行抗阻力量訓(xùn)練;參與循環(huán)抗阻力量訓(xùn)練的實驗對象,其體重、體脂肪、腰臀比和身體水分含量的降低,骨骼肌的增加和身體質(zhì)量參數(shù)的提高比對照組都更為顯著,其減肥效果優(yōu)于未接受循環(huán)抗阻力量訓(xùn)練的對照組。
[Abstract]:It is generally believed that the cyclic resistance training usually has a significant effect on the quality of power such as explosive force, maximum force and relative strength. In recent years, the effects of cyclic resistance training on fat reduction, weight control and body composition improvement have been extensively studied. Studies have shown that cyclic resistance training can not only improve the contractility of human muscle system, but also improve BMIs and reduce fat content. It can also enhance the weight loss effect of the subjects at the same time. Further improve the body condition by adjusting the internal components of the body. Research objects and methods: in this paper, 37 slimming people in a fitness club were selected, and 12 dieters were randomly selected by drawing lots, and 6 slimming subjects with definite training purpose, regular training frequency and stable training time were selected. Six dieters were given 24 weeks of cyclic resistance strength training instruction for one hour, three times a week. The main purpose of the training was to reduce body weight, fat content, waist to hip ratio (WHR) and body moisture content. Improve body mass parameters (BMI) and skeletal muscle content. In the control group, 12 subjects were randomly selected from the same fitness club, and 6 dieters with definite training purpose, regular training frequency and stable training time were selected, and they did not carry out cyclic resistance strength training instruction at all. The body composition was measured for 24 weeks. The results showed that after 24 weeks of cyclic resistance training, the weight loss of the experimental group was 4.1 鹵1.4kg / kg, which was 3.1 鹵1.2kg / kg more than that of the control group. The decrease of BMI in the experimental group was 1.4 鹵0.7 kg / m ~ (-2), 1.1 鹵0.6 ~ (kg ~ (-1)) 路m ~ (2) 路m ~ (-2) more than that in the control group. The decrease of body fat in the experimental group was 5.2 鹵0.5kg / kg, which was 4.5 鹵0.3kg / kg more than that in the control group. The increase of skeletal muscle in the experimental group was 0.8 kg, which was 0.5 kg more than that in the control group. This can show that the exercise prescription and diet and rest advice, the general weight loss population is effective, but must adhere to its cyclic resistance to the principles and methods, in order to achieve twice the result with half the effort! It can be used as a general exercise prescription and can be popularized to people who lose weight. Conclusion: the training prescription of circulatory resistance strength training has stronger pertinence, deeper differentiation and higher degree of refinement for the strength training of people who lose weight, and from self-weight training to compound movement training, the muscle training of a single joint is gradually increased to two joints. For multi-joint muscle training, the number of repetitive movements was mainly concentrated in 8-15RM for resistance strength training, and the subjects involved in cyclic resistance strength training were the reduction of body weight, body fat, waist-to-hip ratio and body moisture content, and the reduction of body weight, body fat, waist-to-hip ratio and body moisture content. The increase of skeletal muscle and the improvement of body mass parameters were more significant than those of the control group, and the weight loss effect of the control group was better than that of the control group without cyclic resistance training.
【學(xué)位授予單位】：北京體育大學(xué)
【學(xué)位級別】：碩士
【學(xué)位授予年份】：2017
【分類號】：G804.2

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