短跑運動員髖關(guān)節(jié)核心力量訓練研究

摘要：短跑項目對力量和速度都有很高的要求，其是已體能為主導的。近些年，世界短跑記錄不斷更新，對肌肉力量的要求也在不斷提升，但我國的短跑成績多年來都未有突破性的進展。造成此現(xiàn)象有著眾多原因，而最為重要的原因之一是運動員的肌群訓練缺乏針對性，因而結(jié)合短跑發(fā)展的特性，尋找科學的訓練法非常重要。在短跑項目中，髖關(guān)節(jié)占據(jù)很重要的地位，短跑運動員可運用好髖關(guān)節(jié)技術(shù)，對短跑成績提升非常有利。髖關(guān)節(jié)力量對短跑運動員來說至關(guān)重要，因而需加強髖關(guān)節(jié)力量的訓練，有針對性的訓練可提升力量控制能力，促進步幅與步頻的結(jié)合，為取得好成績做好鋪墊。鑒于此，本文總結(jié)短跑訓練特性，闡述核心力量的價值，同時對短跑運動員髖關(guān)節(jié)力量訓練現(xiàn)狀進行分析，并提出髖關(guān)節(jié)力量訓練的方法，以供參考。

關(guān)鍵詞：短跑項目""髖關(guān)節(jié)""核心力量訓練 "肌群訓練

Study on hip core strength training in sprinters

Yang Guo

（Henan Vocational College of Surveying and Mapping， Zhengzhou， Henan Province 451450 China）

Abstract： Sprint project has high requirements for strength and speed， which is dominated by physical ability. In recent years， the world sprint record has been constantly updated， and the requirements for muscle strength are also constantly improving， but China's sprint performance has not made a breakthrough for many years. There are many reasons for this phenomenon， and one of the most important reasons is the lack of pertinences in the muscle group training of athletes. Therefore， it is very important to find a scientific training method in combination with the characteristics of sprinting development. In sprint events， the hip joint occupies a very important position， and sprinters can use the hip joint technology， which is very beneficial to the improvement of sprint performance. Hip strength is very important for sprinters， so it is necessary to strengthen the training of hip strength. Targeted training can improve the strength control ability， promote the combination of stride length and stride frequency， and pave the way for achieving good results. In view of this， this paper summarizes the characteristics of sprint training， expounds the value of core strength， analyzes the current situation of hip strength training for sprinters， and puts forward the method of hip strength training for reference.

Key words： Sprint project "Hip joint "Core strength training "Musical group training

自引入核心力量訓練法后，有效彌補了傳統(tǒng)力量訓練的不足，減少損傷出現(xiàn)的概率，強化力量的傳遞，提升軀干穩(wěn)定性，此方法和現(xiàn)代短跑特性更為符合，可促進運動成績的有效提升。而對于短跑項目來說，胯關(guān)節(jié)核心力量訓練非常重要，但某些教練員對于短跑運動員的髖關(guān)節(jié)力量訓練不夠重視，在此方面的安排相對不足。通過分析短跑項目可知，短跑途中需要利用髖關(guān)節(jié)的屈與伸來為跑技術(shù)的應(yīng)用提供支撐^[1]。因此，髖關(guān)節(jié)力量越強，大腿動作可更充分的完成，為確保伸、屈髖肌群可獲得均衡發(fā)展，髖關(guān)節(jié)力量訓練時應(yīng)將屈髖與伸髖相結(jié)合。……