TRX全身阻力訓練對運動表現之探討

全身阻力訓練 (total body resistance exercise，TRX) 是近年興起的訓練方法，訓練概念源於懸吊訓練系統 (sling exercise therapy，S-E-T)，用於復健治療，因戰地訓練需求經美國海豹突襲部隊設計成TRX，適合各種體能懸吊訓練。本文透過文獻整理，期能提供相關訊息以利擬定訓練計畫之參考。TRX 懸吊訓練可讓身體矢狀、額狀及水平面同時參與運用，並藉由固定錨點以單雙手或單雙腳懸掛，除自身體重，可利用力臂與地面垂直角之物理特性做為訓練強度調整，在不穩定的狀態進行肌力、穩定性及提高神經肌肉連結知覺動作控制的訓練，有助於各運動專項全身訓練。訓練時的建議每個動作，2-3 秒完成上懸吊帶並穩定，維持5-30秒或動作反覆10-20 次，2-3 秒完成下懸吊帶，休息運動時間為1:2，完成3-5 組，組間休息45-60 秒，可隨運動員能力提高難度或強度，以適應訓練需要。從過去研究證實利用懸吊系統規劃閉鎖式動力鏈訓練能有效改善肌力、穩定性、速度等運動能力，但是在需要絕對力量的運動中，以本文所知並無相關文獻，未來可再進一步探討。

關鍵字

非穩定；懸吊；核心；神經肌肉連結

並列摘要

Background: TRX or total body resistance training is the new trend of training in these years. Purpose: It's from the concept of Sling Exercise Therapy(S-E-T), use for rehabilitation treatment. Then, the US Navy Seal react to the demand of battlefield training, ameliorate S-E-T to TRX. TRX can working by individual or group at the same time and it fits every kind of physical S-E-T training. Method: This research aggregated relevant literature and hopefully can provide full information as a sample for trainer through literature arrangement. Conclusion: TRX suspension training is allowing our body in sagittal, frontal and transverse way at the same time, by a fixed anchor point suspending hands or feet, the intensity of training that physical property could be adjusts by bodyweight and body angle perpendicular to the ground. In the unstable state of strength, stability, and improve the perception of motion control training neuromuscular links on a variety of sport-specific resistance total body training, TRX has wide an application. Those researches recommend that each action complete in 2 to 3 seconds and keep 5 to 30 seconds, return to the beginning action in 1 to 2 seconds for 10 to 20 times, each action has to completed 3 to 5 sets. Takes rest in 45 to 60 seconds between each set. The level can be increase by the ability of athletes for training; In addition, the past studies have confirmed the use of the sling exercise planning closed kinetic chain training can improve muscle strength, stability, speed and other sport performance; however, there is no relevant study of the sports which needs absolute force. It could have more explore in the future.