Experimental Study About Fitness Functions Of The Typical Back-and-Hip Pilates Exercises

Objective: With the improvement of fitness awareness of the general public,there are more and more forms of fitness activities.However,the fitness effects of different forms of activities vary greatly,so scientific evaluation of fitness effects is particularly important.This project intends to take the pilates fitness project focusing on static muscle strengthening training as an example,select several typical back-and-hip movements as the research object,analyze the effect of fitness movements,and compare the exercise functions of movements in combination with practical application needs,so as to provide scientific basis for pilates fitness practitioners.Methods: Four typical pilates back-and-hip movements,namely,standing posture bending downward,swan posture,bridge posture,and supine spine rotation,were selected for research.Twenty pilates fitness club customers were selected as subjects.Subjects will complete the standard movements in accordance with the requirements of the professional senior instructor of pilates under the conditions of standard fitness venues and standard equipment.The electromyography data of the main working muscles were collected by MegaWin6000 in using high speed camera monitoring activities.Under the laboratory environment for hip and lumbar back to complete the isokinetic dynamometric experiments,choose the contraction rate of 60 ° / s,180 ° / s.The EMG and isokinetic indexes were compared and analyzed statistically.Results:(1)To accomplish standing posture bending downward,the main difference between the novice group and the skilled group was the overall movement time(Women: 7.3s:10.7s;Men: 7.9s:16.1s),the main action time(Women: 4.3s:6.8s;Men: 4.7s:9.8s)and the maximum Angle of trunk flexion(Women: 38.2°:40.2°;Men: 38.8°:41.2°).Keeping the Angle of the knee joint is also a very important condition for the completion of the movement.The main body of the completion of the movement to actively muscle to overcome the resistance of the body,the main requirement of the slow completion of the movement is to avoid the introduction of inertial force.Force time,master the rhythm of the movement,the important joint Angle determined by the posture are the key factors to determine the effect of the exercise.(2)To accomplish swan posture,the main difference between the novice group and the skilled group was the overall time of the movement(Women: 4.3s:5.9s;Men: 4.8s:10.3s),main movement time(Women: 2.8s:3.8s;Men: 2.5s:7.7s)and torso Angle(Women: 32.0°:35.5°;Men: 34.0°:40.5°).Skilled subjects stayed for a long time after the maximal trunk lifting,which increased the load of muscle stimulation.This indicates that the core idea of this movement is to complete the movement through continuous contractions to resist the resistance inside and outside the body without the help of the inertia of the movement and completely rely on the lumbar muscle group to control the active force of the muscle group through orderly control and complete the movement through continuous contractions.The closer the supporting point is to the pelvic area,the greater the lifting Angle,the greater the movement load,and the greater the exercise difficulty,which also indicates that the exercise effect is more significant.(3)To accomplish bridge posture,the main difference between the novice group and the skilled group was the overall movement time(Women: 3.1s:10.8s;Men: 3.6s:12.3s),main action time(Women: 2.3s:6.5s;Men: 2.2s:9.0s),trunk lifting Angle(women: 38.4°:40.3°;Men: 39.3°:42.6°),knee Angle(Women: 60.1°:57.3°);Men: 60.6°:55.4°)and the Angle between the legs and the vertical direction(Women: 34.4°:32.2°;Men: 35.3°:30.1°).The maximum lifting Angle of the trunk of the subjects in the skilled group was large,indicating that this index was an indicator of the effect of the supine pelvic roll movement.In the completion of the main body movement,the Angle between the knee joint and the calf and the vertical plane determines the muscle workload during the lifting process.From the perspective of movement standardization,the knee joint Angle must be limited when the supine pelvic movement is completed,which is the condition to ensure the effect of exercise.They jointly constitute the body posture evaluation index system of supine pelvic movement.(4)In the horizontal spinal rotation,there is a small difference between the time used by novice and skilled practitioners.The knee and hip joints determine the movement load,the maximum swing Angle,and whether the amplitude of left and right swings is balanced are important evaluation indexes of exercise effect.Since the supine spine rotation requires lifting the leg before the rotation,different people have different muscles activated by leg lifting.Female practitioners and skilled male practitioners are the first force of the external abdominal oblique,that the movement is driven by the external abdominal oblique force is the correct movement.However,it is not correct to rotate the whole movement driven by the legs,which can be used as a standard to judge the quality of the movement.(5)Under the influence of practitioners' own occupational exercise habits,the peak torque values of hip joint flexion and extension tested at different contraction speeds showed no significant difference.Because the pilates moves more slowly,no movement experienced practitioners,the long time practice,pilates in low-speed 60 ° / s waist bending,stretching back hair force were bigger,and medium speed 180 ° / s test,back waist bending,stretching back small power;However,the relative peak moment values of novice exercisers who had no exercise experience and participated in pilates training for a short time were all relatively small.Athletes with training experience participate in a longer period of pilates practice,their own muscles are more developed,because their lumbar muscle power is not affected by the low speed,medium speed and different.Conclusions :(1)Pilates has strong pertinence,and its effect on muscles is local.Of the effect evaluation research about four typical of pilates back-and-hip exercises shows that the main body is the most important evaluation index of the action time of the practice(about 60% of total movement time),the second is the movement range indicator(e.g.,lift torso Angle of swan posture,Women: 35.5°;Men::40.5°;and the trunk lifting angle of bridge posture,women: 40.3°;Men: 42.6°.The main joints involved in the action process of angle determines load of the practice process,is the basic condition of practice,has a great influence on the practice effect,must be standard in place.Such as accomplishing bridge posture,suitable knee angle must be maintained,Women: 57.3°;Men: 55.4°;Also in accomplishing the horizontal spinal rotation,suitable knee and hip angles must be maintained.women: 149.3°and 125.0°;men: 158.2° and 130.5°.EMG test indexes,such as duration of discharge,activation of major exercising muscle groups,and order of muscle power generation,can not only reflect the exercise effect of pilates practitioners,but also serve as standard indexes for the completion of movements.(2)To mobilize human body deep pilates smaller muscle groups to participate in activities as the means,thus improving the training part muscle coordination and effective control of operation and methods of electric measurement are difficult to detect these muscle group activities,this study put forward according to the surface muscle and deep muscle group performance in specific action to complete the relevant relationship between,by monitoring the surface degree of muscle group activities can indirectly reflect the deep action practitioners little muscle exercise effect,this practice also can correct mistakes.(3)Isokinetic muscle strength test can better reflect the fitness effect of pilates for the waist and back test.The slow movement rhythm of pilates and the exercise of muscle control ability can improve the muscle strength related to joint flexion and extension under low speed conditions,and can achieve muscle strengthening effect;The use of isokinetic muscle strength test indicators is only suitable for the evaluation of joint parts(such as the lower back)with a large number of deep small muscle groups.