何謂核心肌群(Core Musculature)呢?

何謂核心肌群(Core Musculature)呢?不管是在報章雜誌、書籍或是網路文章,常聽到「核心肌群訓練」,於其去談論與批評這些動作是否為所謂的「核心肌群訓練」,倒不如直接跟大家說何謂核心訓練呢?山姆伯伯擷取「NASM Essential Personal Fitness Training」書上的介紹,與大家分享。

■ 目的 – 核心肌群訓練的介紹
(INTRODUCTION TO CORE TRAINING)

The objective of core training is to uniformly strengthen the deep and superfiial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.  Historically, physical therapists prescribed core exercises for patients with low-back problems, and more recently core training has become popular among athletes to help improve sports performance.

(核心訓練的目的是一致的強化位在深層與淺層用來穩定、對齊及移動身體軀幹的肌肉群,特別指的是腹部及背部肌群。從過去的歷史來看,物理治療師利用核心肌群的訓練來治療患有下背疼痛的病人,而近年來,核心訓練也開始流行於運動員的訓練,改善運動的表現。)

■ 定義 – 核心肌群(Core Musculature)

The core is defined by the structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle,
abdomen, and the hip joint. The core is where the body’s center of gravity is located and where all movement originates. A strong and efficient core is
necessary for maintaining proper muscle balance throughout the entire human movement system (kinetic chain).

( 以結構的角度定義核心,核心是由腰椎、骨盆、髖關節複合結構所組成,縮寫為LPHC,包括了腰脊、骨盆帶、腹部及髖關節。核心位在身體的重心、所有動作啟始的地方。在所有人體動作系統中(動力鍊),強壯而有效的核心對於維持肌肉的平衡是不可缺少的。)

The core musculature has been divided into the local stabilization system, global stabilization system, and the movement system. To maintain core stability, neuromuscular control of the local and global stabilization systems and the movement system is required, ensuring sequential coordinated.

(核心肌肉被分成三個部份:局部穩定系統、全面穩定系統及動作系統。為了維持核心穩定度,局部及全部穩定系統與動作系統的神經控制是是需要,確保順序的協調。)

核心被分成三個部份,細節的部份,請參考書上,山姆伯伯直接抓Summary的部份來介紹:

The local core stabilizers are muscles that attach directly to the vertebrae. These muscles help provide support from vertebra to vertebra.

(局部核心穩定肌直接附著在椎骨上的肌肉,他們提供給椎骨支撐。)

The global stabilizers are muscles that attach from the pelvis to the spine. These muscles act to transfer loads between the upper extremities and lower extremities and provide stability between the pelvis and spine.

(全面核心穩定肌附著在骨盆至脊椎的部份,他們將負荷在上肢與下肢間進行轉移,並且提供骨盆與脊椎的間的穩定。)

The movement system includes muscles that attach the spine and/or pelvis to the extremities. These muscles are primarily responsible for concentric force production and eccentric deceleration during dynamic activities.

(動作系統包括附著在脊椎/骨盆至四肢的肌肉,在動態的活動過程,他們在主要負責向心力的產生及離力的減速。)

Collectively, these systems work from the inside out (local stabilization system ® global stabilization system ® movement system). If the core’s movement system musculature is strong and the stabilization systems are weak, the human movement system senses imbalance and forces are not transferred or used properly. This all may result in compensation, synergistic dominance, and inefficient movements.

( 這些系統的運作是由內而外(局部、全面至動作系統),若核心動作系統的肌肉是強壯,而穩定系統的肌肉是無力,人體動作系統是感到失衡,而且力量無法被適當的進行轉移。這也許會導致代償、協同肌主配效應及沒有效率的動作。)

核心的肌群

有聽過二、三種核心肌群的說法,但我想只是文字「定義」與「觀點」上的不同,重點還是在於實際的將訓練貫注到訓練者身上,滿足訓練者的需求並且幫助達成目標。

圖片及資訊來源:「NASM Essential Personal Fitness Training

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