Stående och sittande coreträning med bi- och unilaterala övningar - muskelaktivering

[King Grub]

Little is known about the effect of performing common resistance exercises standing compared to seated and unilaterally compared to bilaterally on muscle activation of the core. Thus, the purpose of this study was to compare the electromyographic activity (EMG) of the superficial core muscles (i.e. rectus abdominis, external oblique and erector spinae) between seated, standing, bilateral and unilateral dumbbell shoulder presses. 15 healthy males performed five repetitions at 80% of one-repetition maximum of the exercises in randomized order. Results were analyzed with a two-way analysis of variance and a Bonferroni post hoc test. The position × exercise interaction was significantly different for rectus abdominis (P = 0.016), but not for external oblique (P = 0.100) and erector spinae (P = 0.151). The following EMG results were observed: For rectus abdominis: ~49% lower in seated bilateral versus unilateral (P < 0.001), similar in standing bilateral versus unilateral (P = 0.408), ~81% lower in bilateral seated versus standing (P < 0.001), ~59% lower in unilateral seated versus standing (P < 0.001); For external oblique: ~81% lower in seated bilateral versus unilateral (P < 0.001), ~68% lower in standing bilateral than unilateral (P < 0.001), ~58% lower in bilateral seated versus standing (P < 0.001), ~28% lower in unilateral seated versus standing (P = 0.002); For erector spinae: similar in seated bilateral versus unilateral (P = 0.737), ~18% lower in standing bilateral versus unilateral (P = 0.001), similar in seated versus standing bilateral (P = 0.480) and unilateral (P = 0.690). In conclusion, to enhance neuromuscular activation of the superficial core muscles, standing exercises should be used instead of seated exercises, and unilateral exercises should be used instead of bilateral exercises.

Eur J Appl Physiol. 2011 Aug 30. Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise.

[Nilleboy]

Rätta mig om jag har fel, men är det inte ganska vanligt att klara mer om man kör med skivstång än om man kör med hantlar?

Hur räknades arbetsviken ut, var 1rmmax för tvåarmspressen precis dubbelt mot enhandspressen eller fick varje försöksperson testa sitt eget max i de olika övningarna?

Hur tycker du att man ska tolka resultatet? För de mig är core träningen mest en bra bonus när man kör stående axelpressar, inte själva syftet med övningen.