中強度壺鈴訓練對中年女性身體組成、下背肌力與握力之影響

運動科學原理應用在訓練提升個體機能的課程中，近期有不少研究針對訓練時間長短做調整，以探索其訓練效果。過去壺鈴相關的研究較少，研究設計是以高強度運動為主要課程。本研究目的探討壺鈴中強度訓練對身體組成、下背肌力與握力肌力之影響。研究方法為10位健康女性，進行十週壺鈴中強度訓練，在訓練前進行前測，十週後進行後側，所得資料彙整後進行數據分析，α值設為.05。研究結果發現，十週壺鈴中強度訓練後只在右手握力有明顯進步；另外身體組成方面、下背肌力與左手握力p ＞ .05未有明顯改變。本研究結果可得知，十週壺鈴中強度訓練並無降低體脂肪百分比與增加下背肌力。因此，欲藉由壺鈴運動以降低身體脂肪百分比，或許需要增加訓練的頻率與週期，來達到明顯之效果。在肌力方面，綜合以上文獻與本研究結果得知，若運用壺鈴運動增加下背肌力與手握力，建議可使用高強度訓練來增強下背肌力；另外，手握力須考量受試者慣用手之因素，利用壺鈴單邊訓練改變非慣用手之手握能力。

關鍵字

肌力；爆發力；體脂肪；健身

並列摘要

Applying sports science to training program enhances performance by appropriate intensity and rest time. Recently, many studies had been focus on intensity and training time. Most of previous kettle bell training studies had focused on high intensity training. However, the mid-intensity was unclear for kettle bell training. So purpose of this study was to investigate effect of mid-intensity kettle bell training on body composition, low back strength, and hand grip power for middle-aged women. 10 healthy middle-aged women had implemented 10 weeks mid-intensity kettle bell training. Takei A5402 Back & leg dynamometer and Takei A5401 Digital hand grip dynamometer were used to measure low back strength and grip power before and after 10 weeks training. T-test was used for statistics. Alpha was set at 0.05. Results showed significant (p ＜ 0.05) improvement in right hand grip power. No change (p ＞ 0.05) in body composition, low back strength, and left hand grip power. Our findings indicate that mid-intensity kettle bell training had been less effective for mid-aged women. It is the point to be specially considered to make kettle bell training program.