個人的な考えでは、いわゆる「コアトレーニング」よりも、スクワットやデッドリフトのほうが効果的。言い換えれば、スクワットやデッドをやっていれば、コアトレーニングは必要ない。
というのはもともと私の経験から出てきた考えなのだが、筋電図で調べた研究でも、やはり同じ結論となっている。
TRUNK MUSCLE ACTIVATION DURING DYNAMIC WEIGHT-TRAINING EXERCISES AND ISOMETRIC INSTABILITY ACTIVITIES
Journal of Strength and Conditioning Research, 2007, 21(4), 1108–1112
この研究では、腰仙部の脊柱起立筋は・・
Squat LSES EMG activity at 80% 1RM significantly
exceeded the 80% 1RM deadlift exercise by 34.5%.
The 80% 1RM squat EMG activity also exceeded the body
weight squat, deadlift, superman, sidebridge exercises by
56, 56.6, 65.5, and 53.1%, respectively. There were no significant
LSES EMG differences between the body weight
squat, deadlift, superman, and sidebridge exercises.
上部の脊柱起立筋は・・
The 80% 1RM deadlift exercise exhibited significantly (p
0.001) greater ULES EMG activity than all other exercises
(Figure 2). The 80% 1RM deadlift ULES EMG activity significantly
exceeded the 80% 1RM squat exercise by 12.9%
In addition, the 80% 1RM deadlift ULES EMG activity also
exceeded the body weight squat, deadlift, superman, and
sidebridge exercises by 66.7, 65.5, 69.3, and 68.6%, respectively.
The 80% 1RM squat exceeded the body weight squat,
deadlift, superman, and sidebridge exercises by 63.1, 61.8,
64.2, and 64.4, respectively. There were no significant
ULES EMG differences between the body weight squat,
deadlift, superman, and sidebridge exercises.
まぁ簡単にまとめると、上部の脊柱起立筋は80%1RMでのデッドが圧倒的で、次いで80%1RMでのスクワット、下部の脊柱起立筋は80%1RMでのスクワットが圧倒的で、次いで80%1RMでのデッド。
サイドブリッジやスーパーマンのように、いわゆる「コアトレーニング」で行われている種目では、自重でのスクワットや自重デッドと同じ程度の負荷しかかかっていない。
そして研究者の結論。
Thus, it may be unnecessary
to add calisthenic-type instability exercises to a
training program to promote core stability if full-body, dynamic,
upright exercises are implemented in the program.
いやーしかし、自重でのスクワットやデッドと同じ程度の負荷ってのは、私も少し驚いた。
というのはもともと私の経験から出てきた考えなのだが、筋電図で調べた研究でも、やはり同じ結論となっている。
TRUNK MUSCLE ACTIVATION DURING DYNAMIC WEIGHT-TRAINING EXERCISES AND ISOMETRIC INSTABILITY ACTIVITIES
Journal of Strength and Conditioning Research, 2007, 21(4), 1108–1112
この研究では、腰仙部の脊柱起立筋は・・
Squat LSES EMG activity at 80% 1RM significantly
exceeded the 80% 1RM deadlift exercise by 34.5%.
The 80% 1RM squat EMG activity also exceeded the body
weight squat, deadlift, superman, sidebridge exercises by
56, 56.6, 65.5, and 53.1%, respectively. There were no significant
LSES EMG differences between the body weight
squat, deadlift, superman, and sidebridge exercises.
上部の脊柱起立筋は・・
The 80% 1RM deadlift exercise exhibited significantly (p
0.001) greater ULES EMG activity than all other exercises
(Figure 2). The 80% 1RM deadlift ULES EMG activity significantly
exceeded the 80% 1RM squat exercise by 12.9%
In addition, the 80% 1RM deadlift ULES EMG activity also
exceeded the body weight squat, deadlift, superman, and
sidebridge exercises by 66.7, 65.5, 69.3, and 68.6%, respectively.
The 80% 1RM squat exceeded the body weight squat,
deadlift, superman, and sidebridge exercises by 63.1, 61.8,
64.2, and 64.4, respectively. There were no significant
ULES EMG differences between the body weight squat,
deadlift, superman, and sidebridge exercises.
まぁ簡単にまとめると、上部の脊柱起立筋は80%1RMでのデッドが圧倒的で、次いで80%1RMでのスクワット、下部の脊柱起立筋は80%1RMでのスクワットが圧倒的で、次いで80%1RMでのデッド。
サイドブリッジやスーパーマンのように、いわゆる「コアトレーニング」で行われている種目では、自重でのスクワットや自重デッドと同じ程度の負荷しかかかっていない。
そして研究者の結論。
Thus, it may be unnecessary
to add calisthenic-type instability exercises to a
training program to promote core stability if full-body, dynamic,
upright exercises are implemented in the program.
いやーしかし、自重でのスクワットやデッドと同じ程度の負荷ってのは、私も少し驚いた。