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Core Muscle Activation in Suspension Training Exercises

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ABSTRACT

A quantitative observational laboratory study was conducted to characterize and classify core training exercises executed in a suspension modality on the base of muscle activation. In a prospective single-group repeated measures design, seventeen active male participants performed four suspension exercises typically associated with core training (roll-out, bodysaw, pike and knee-tuck). Surface electromyographic signals were recorded from lower and upper parts of rectus abdominis, external oblique, internal oblique, lower and upper parts of erector spinae muscles using concentric bipolar electrodes. The average rectified values of electromyographic signals were normalized with respect to individual maximum voluntary isometric contraction of each muscle. Roll-out exercise showed the highest activation of rectus abdominis and oblique muscles compared to the other exercises. The rectus abdominis and external oblique reached an activation higher than 60% of the maximal voluntary contraction (or very close to that threshold, 55%) in roll-out and bodysaw exercises. Findings from this study allow the selection of suspension core training exercises on the basis of quantitative information about the activation of muscles of interest. Roll-out and bodysaw exercises can be considered as suitable for strength training of rectus abdominis and external oblique muscles.

No MeSH data available.


Initial and final positions of each exercise: 1) Roll-out; 2) Bodysaw; 3) Pike; 4) Knee-tuck.
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j_hukin-2017-0023_fig_002: Initial and final positions of each exercise: 1) Roll-out; 2) Bodysaw; 3) Pike; 4) Knee-tuck.

Mentions: The suspension system handles were positioned 15 cm from the ground. Participants were required to achieve a range of motion with the correct technique execution and to maintain a neutral position of the spine and pelvis in each exercise. A certified strength and conditioning coach monitored the exercise performance to ensure that the exercise was properly executed considering its technique. Each exercise was repeated three times and lasted 6 s. A metronome set at 30 beats per minute was used to ensure proper timing (with 4 beats for each repetition): 2 s from the initial position to the final position (concentric phase); 2 s of maintenance (isometric phase); and 2 s returning to the starting position (eccentric phase). The exercises were performed with 3 min of rest in-between to allow complete recovery. The random order of the exercises allowed to mitigate the effects of cumulative fatigue on EMG estimates. Each session lasted approximately 90 min. The following exercises were used (Figure 2):


Core Muscle Activation in Suspension Training Exercises
Initial and final positions of each exercise: 1) Roll-out; 2) Bodysaw; 3) Pike; 4) Knee-tuck.
© Copyright Policy
Related In: Results  -  Collection

Show All Figures
getmorefigures.php?uid=PMC5384053&req=5

j_hukin-2017-0023_fig_002: Initial and final positions of each exercise: 1) Roll-out; 2) Bodysaw; 3) Pike; 4) Knee-tuck.
Mentions: The suspension system handles were positioned 15 cm from the ground. Participants were required to achieve a range of motion with the correct technique execution and to maintain a neutral position of the spine and pelvis in each exercise. A certified strength and conditioning coach monitored the exercise performance to ensure that the exercise was properly executed considering its technique. Each exercise was repeated three times and lasted 6 s. A metronome set at 30 beats per minute was used to ensure proper timing (with 4 beats for each repetition): 2 s from the initial position to the final position (concentric phase); 2 s of maintenance (isometric phase); and 2 s returning to the starting position (eccentric phase). The exercises were performed with 3 min of rest in-between to allow complete recovery. The random order of the exercises allowed to mitigate the effects of cumulative fatigue on EMG estimates. Each session lasted approximately 90 min. The following exercises were used (Figure 2):

View Article: PubMed Central - PubMed

ABSTRACT

A quantitative observational laboratory study was conducted to characterize and classify core training exercises executed in a suspension modality on the base of muscle activation. In a prospective single-group repeated measures design, seventeen active male participants performed four suspension exercises typically associated with core training (roll-out, bodysaw, pike and knee-tuck). Surface electromyographic signals were recorded from lower and upper parts of rectus abdominis, external oblique, internal oblique, lower and upper parts of erector spinae muscles using concentric bipolar electrodes. The average rectified values of electromyographic signals were normalized with respect to individual maximum voluntary isometric contraction of each muscle. Roll-out exercise showed the highest activation of rectus abdominis and oblique muscles compared to the other exercises. The rectus abdominis and external oblique reached an activation higher than 60% of the maximal voluntary contraction (or very close to that threshold, 55%) in roll-out and bodysaw exercises. Findings from this study allow the selection of suspension core training exercises on the basis of quantitative information about the activation of muscles of interest. Roll-out and bodysaw exercises can be considered as suitable for strength training of rectus abdominis and external oblique muscles.

No MeSH data available.