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  1. #1

    Default Ηλεκτρομυογραφική Σύγκριση Άρσεων Θανάτου, Hex Bar Deads και Hip Thrusts

    Electromyographic Comparison Of Barbell Deadlift, Hex Bar Deadlift And Hip Thrust Exercises: A Cross-Over Study.

    Andersen, Vidar; Fimland, Marius Steiro; Mo, Dag-Andr?; Iversen, Vegard Moe; Vederhus, Torbj?rn; Rockland Helleb?, Lars Richard; Nordaune, Kristina Isabel; Saeterbakken, Atle Hole
    Journal of Strength & Conditioning Research:
    Post Acceptance: January 30, 2017

    Abstract
    The aim of the study was to compare the muscle activation level of the gluteus maximus, biceps femoris and erector spinae in the hip thrust, barbell deadlift and hex bar deadlift; each of which are compound resisted hip-extension exercises. After two familiarization sessions, 13 resistance-trained men performed a 1-RM in all three exercises in one session, in randomized and counterbalanced order. The whole ascending movement (concentric phase), as well as its lower and upper part (whole movement divided in two), were analyzed.

    The hip thrust induced greater activation of the gluteus maximus compared to the hex bar deadlift in the whole (16%, p=0.025) and the upper part (26%, p=0.015) of the movement. For the whole movement, the biceps femoris was more activated during barbell deadlift compared to both the hex bar deadlift (28%, p<0.001) and hip thrust (20%, p=0.005). In the lower part of the movement, biceps femoris activation was respectively 48% and 26% higher for the barbell deadlift (p<0.001) and hex bar deadlift (p=0.049) compared to hip thrust.

    Biceps femoris activation in the upper part of the movement was 39% higher for the barbell deadlift compared to the hex bar deadlift (p=0.001) and 34% higher for the hip thrust compared to the hex bar deadlift (p=0.002). No differences were displayed for erector spinae activation (p=0.312-0.859). In conclusion, the barbell deadlift was clearly superior in activating the biceps femoris compared to the hex bar deadlift and hip thrust, whereas the hip thrust provided the highest gluteus maximus activation.


    Copyright (C) 2017 by the National Strength & Conditioning Association.
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    "Να θυμάστε ότι αυτό που κάνετε είναι κάτι που ελάχιστοι άνθρωποι στον κόσμο έχουν τη δύναμη της θέλησης ή την αποφασιστικότητα να πραγματοποιήσουν. Χρειάζεται κάτι πολύ περισσότερο από τη σωματική μας δύναμη για να χτίσουμε και να σμιλέψουμε το σώμα μας. Χρειάζεται και μια τεράστια ποσότητα πνευματικής δύναμης, και αυτό είναι που οι υπόλοιποι άνθρωποι πραγματικά ζηλεύουν. Πάρτε το ως κοπλιμέντο, διότι ξεχωρίζετε μέσα σε ένα πλήθος ατόμων που μόνο ξέρουν να είναι ακόλουθοι."

    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."

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  2. #2
    Senior Bodybuilder Δεσμώτης's Avatar
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    17-05-15
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    Πολυ ωραιο Κωστα και δεν σκεφτηκα να το ανεβασω!
    Long long way to the top
    Long way down if you fall
    And it's a long way back if you get lost

  3. #3
    Forum Team Mazda 6's Avatar
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    18-02-06
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    Chania, Crete, Greece.
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    Ωραία σύγκριση!!!

    Βέβαια εγώ κοιτάζω την επίδραση στον γλουτό και στον ιερονωτιαίο (erector spinae), κάποιους από τους μυς της οπίσθιας κινητικής αλυσίδας.

    Αυτοί οι μυς έχουν τεράστια σημασία στην δύναμη και στην απόδοση σε sport και αθλήματα, και κάθε σοβαρός αθλητής επιδόσεων φροντίζει να κάνει άρσεις θανάτου, μισές άρσεις, μισά επολέ κλπ, ώστε να κρατάει εργοποιημένους αυτούς τους μυς.
    Άχι και χιόνι να 'μουνα στα όρη του Αλικάμπου,
    να λιώνω να ποτίζουνται τα λούλουδα του κάμπου...

    Αλίκαμπος, Αποκόρωνας, Χανιά, Κρήτη!!!


 

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