壺鈴運動之相關研究探討

廖景彥 ； 詹明道

《高師大體育》 14期 (2016/01) Pp. 1-10

https://doi.org/10.6305/PENKNU.2015.14.1

摘要

壺鈴這個字最早在1704年就在俄羅斯的字典裡出現，當時壺鈴被拿來作為秤重的工具，每當有節慶時，農夫就會藉由甩動壺鈴來展現力量，很快地，俄羅斯人就發現壺鈴運動能夠為健康帶來正面的影響並且提升工作效率；現代人的工作忙碌，很難挪出時間規律的運動，導致日常身體活動量持續減低，下肢肌力退化以及肩頸疼痛的狀況越來越多，對於日常生活造成極大的困擾，因此，近年來壺鈴運動又再一次在體適能產業中被大力推廣。研究已經證實，壺鈴訓練的動作模式和傳統奧林匹克舉重很相似，因此能夠獲得類似於傳統奧林匹克式舉重提升下肢肌力、爆發力的訓練效果，同時，壺鈴訓練也具有傳統心肺訓練的好處，可以促進心肺適能，更重要的是壺鈴訓練還能夠強化核心肌群，降低肩頸及下背部的疼痛，因此，對於忙碌的現代人來說，只要能夠挑選適當的重量，保持正確的運動技巧和遵守壺鈴運動的安全建議，壺鈴運動是個節省時間又可以強化下肢肌力以及減輕肩頸和下背疼痛等問題的訓練方式。

關鍵字

壺鈴訓練 ； 下肢肌力 ； 爆發力

並列摘要

The word ＂Kettlebell＂ was first found Russian dictionary back in 1704 and was used as a weighting tool. During festivals, farmer would do the kettlebell swing as a way to show off their strength. Russian had found out that kettlebell exercising has positive effect in health and helps work more efficiently. The convenience of our modern lifestyle can be seen as the cause of obesity, a decline of overall muscle strength, as well as shoulder and lower back pain in many adults. This not only affects our daily life, but can also lead to more serious health problems, thus kettlebell once again has been strongly recommitted in fitness industry recently. Studies have shown that kettlebell training has similar effects to traditional Olympic Weightlifting can increase in lower limb strength and power, it can also improve cardiovascular fitness as well. Further more, Kettleball training also can increase in core muscle and helps relieve shoulder and lower back pain. Therefore, picking the appropriate weight, with the correct instruction and stay under the safety regulation, kettlebell training would be a time saving solution for modern adults who wish to shed weight, improve muscle tone, and achieve relief from shoulder and lower back pain.

並列關鍵字

kettlebell training ； lower body strength ； power