探討不同訓練器材對提升核心肌力的效益與應用

核心肌群主要功用為維持穩定軀幹、提升四肢的操控性，讓力量能在運動過程中順暢的傳遞，因此瞭解如何以正確的方式進行核心肌群的訓練，則能提升體適能與減少運動傷害的產生。本研究彙整近年來核心訓練之實證性研究，針對核心肌群訓練中之藥球、抗力球、墊上運動進行探討，瞭解其訓練效益，並提出具體的訓練方式，期望透過本研究給予教練於訓練選手時之參考。經文獻彙整後得知，使用藥球、抗力球與墊上運動進行核心肌群訓練，能有效的增進核心肌群之肌力，教練可在訓練選手時，針對需求調整組數、次數與動作型態來增進選手的訓練強度，以提升運動表現與降低運動傷害。

關鍵字

藥球；抗力球；墊上運動

並列摘要

The main function of the core muscles is to stabilize the torso, increase the controllability of limbs, let the force can flow smoothly during exercise. Therefore, understanding how to use a better way to train the core muscles will increase fitness and reduce the risk of sports injuries. This study has collected the literature of empirical research of core training in recent years. For the medicine balls, Swiss Ball, and mat science in core muscle training to realize those training benefits and put forward the specific training methods. Expect this study can be a reference to coaches for training players. After literature review, it is known that using the medicine ball, swiss ball and mat science to training the core muscle group can effectively improve the muscle strength of the core muscle group. According to the demand, coach can adjust the set, times and type when training the player to enhance the player's sport performance and reduce sports injuries.