Three Kinds Of Load Strength Training Effects On Different Parts Of Muscle Strength

ObjectiveThe subjects of this study is the age of 25 ~ 40 adult male,we choose four parts muscle for exercise training including upper limbs,lower limbs,waist abdomen and back,respectively,to take heavy load strength training,medium load strength training and light load strength training.The experiment is to explore the best training load and the training time of the different parts,to provide theoretical basis for adults strength training.MethodsThis study has three kinds of exercise intervention plan,they are heavy load strength training,medium load strength training and light strength training.Heavy load strength training:Using 80%1RM,practice a set of actions done 5 times in a row,1-2 minutes rest,3 set of practice for a large group,5 minutes rest between large groups,practice the large groups 4 times in total.Medium load strength training:Using 60%1RM,practice a set of actions done 10 times in a row,1-2 minutes rest,3 set of practice for a large group,5 minutes rest between large groups,practice the large groups 5 times in total.Light load strength training:Using 40%1RM,practice a set of actions done 25 times in a row,3-4 minutes rest,3 set of practice for a large group,5-7 minutes rest between large groups,practice the large groups 3 times in total.For without strength training experience health adult male 453 people randomly assigned.Choose a kind of strength training load of upper limbs,lower limbs,waistabdominal,and back,six weeks of training intervention.Upper limbs,lower limbs,waist-abdominal,and back for training in different ways.Training methods respectively are the bench press barbell,seated kick trainers,abdominal machine,lower back muscle stretching trainers.Interval training at the same site training twice a week,and not less than two days.We will take the strength test of upper limbs,lower limbs,waist-abdomen and back,at the same time we will have the body surrounded degree test of upper limb and lower limb.All the test we will take at the time of before the intervention,the end of three weeks intervention and the end of six weeks intervention.Results1.Heavy load,medium load,light load of strength training,insist on three weeks,adult male muscle strength of upper limbs,lower limbs,waist abdomen and back has improved significantly(P < 0.01),three weeks and six weeks test measurement has significant difference(P < 0.01),the six weeks of training time for each muscle strength has been growing.2.For upper limb muscle strength increace,with the heavy strength training of adult males with 80%1RM load for six weeks has obvious effect.For the 1RM of upper arm,the heavy strength training of 80% 1RM and light strength training of 40% 1 RM have significant difference(P<0.05).3.For the improvement of lower limb muscle strength.After the lower limb strength training of six weeks,for the lower 1RM increase,heavy strength training and medium strength traing are better than light strength traing.Medium load strength training and light strength training had very significant difference(P = 0.041 < 0.05).Heavy strength training and light strength training had significant difference(P=0.002 < 0.01).4.For the improvement of adult male waist-abdominal muscles strength,six weeks of strength training,the three groups had no significant difference(P > 0.05).5.For the improvement of adult male back muscle strength.After three weeks of strength training,group by light load strength training has obvious effect,light load strength training and heavy load strength training were statistically significant differences(P = 0.023 < 0.05).After six weeks of strength training,the three groups had no significant difference(P > 0.05).6.After six weeks of strength training,1RM of upper limbs,lower limbs,waist abdomen and back,the biggest increases are 32.56%?25.03%?21.59%?18.75%,Back strength increase the amplitude of the lowest.Conclusions1.On the improvement of the upper limb muscle strength,heavy load strength training and medium load strength training can achieve similar effect after six weeks,heavy strength training is better than light strength training effect.2.On the improvement of the lower limb muscle strength,heavy load,medium load and light load strength training can achieve similar effect in three weeks.Heavy load and medium load is better than that in light load after six weeks.3.On the improvement of the waist-abdominal muscle strength,heavy load,medium load and light load strength training can achieve similar effect after six weeks,light load strength training can be preferred.4.On the improvement of the back muscle strength,light load is better than that in heavy load in three weeks,the training effect have no significant difference between three kinds of load after six weeks.5.After Six weeks of strength training,back muscle get lowest increase of four parts,we should strengthen the attention to the development of back muscle power.