瑜伽练习对中年女性功能动作能力影响的研究

发布时间：2018-11-15 06:51

【摘要】：目的:为了更好的推广瑜伽在大众健身中的发展,研究瑜伽练习对中年女性柔韧、核心稳定、平衡性和预防运动损伤等方面的综合作用。研究瑜伽对身体功能动作能力的影响以便更好的引导瑜伽健身者提高健身意识,科学的指导运动。研究对象与方法:以西安市莲湖区老年大学的65名中年女性作为实验对象,对35名实验组的中年女性进行FMS测试,根据得分的情况,选择相应的瑜伽练习内容对实验组进行干预,对比瑜伽练习前后FMS测试得分的变化情况,以及和坐位体前屈、睁闭眼单足站立和一分钟仰卧起坐的关系。每节课90分钟,根据第一次测试结果,选取内容包括10分钟的呼吸冥想,70分钟的哈他瑜伽体式的练习和10分钟的瑜伽冥想休息术。基本部分包括热身拜日式(1.传统2.A 3.B)。主要基本内容有摩天式、树式、舞蹈式、战士三式、直立抓指平衡、金刚坐、骑马、直角扭转、三角扭转斜板、肘侧板支撑、桥式(单腿或双腿)、上伸腿式、船式、侧板、简易蝗虫式。伸展放松练习有坐角式、束角式、猫伸展式、金刚跪坐式、牛面式、坐立前屈背部伸展式、眼镜蛇式、仰卧扭转、摇摆式。运用SPSS 22.0对结果进行分析。结果:进行16周的瑜伽干预练习实验组在一分钟仰卧起坐(个)、睁、闭眼单足站立(S)、坐位体前屈(CM)和FMS测试总得分相比练习前都有非常显著性差异。FMS测试中跨步上栏和主动直膝抬腿动作模式相对练习前都有非常显著性差异,而俯卧撑动作模式相对练习之前呈显著性差异。结论:进行16周的瑜伽干预练习对受试者提高核心力量、静态平衡能力、前庭功能和腰髋关节柔韧性有显著的作用。瑜伽干预练习对提高中年女性功能动作能力也有显著地作用,有利于降低中年女性在日常锻炼中的运动损伤风险。
[Abstract]:Objective: in order to promote the development of yoga in mass fitness, the comprehensive effect of yoga practice on middle-aged women's flexibility, core stability, balance and prevention of sports injury was studied. To study the influence of Yoga on body function and movement ability in order to better guide the body-builders to improve their fitness consciousness and to guide the movement scientifically. Subjects and methods: 65 middle-aged women from Lianhu University of Xi'an were selected as the experimental subjects. 35 middle-aged women in the experimental group were tested by FMS, according to the score. The contents of yoga exercises were selected to intervene in the experimental group, and the changes of FMS test scores before and after yoga practice were compared, and the relationship with sitting position, standing on one foot with eyes open and closed, and one minute sit-up were compared. According to the results of the first test, 10 minutes of breathing meditation, 70 minutes of Hatha yoga asana and 10 minutes of yoga meditation rest were selected. The basic part includes warm-up Japanese style (1. Traditional 2.A 3.B) The main contents are motif, tree-style, dance, three-style soldier, upright finger balance, Riding, Right-angle twisting, Triangle Torsion, Elbow side support, Bridge (single leg or legs), Upper leg, Boat, Sideboard, A simple locust. Stretching and relaxation exercises include sitting angle, bundle angle, cat stretching, kneeling, cow noodle, sitting forward bending back stretching, cobra, supine torsion, swaying. The results were analyzed by SPSS 22. 0. Results: a 16-week yoga intervention exercise was conducted in the experimental group in a minute of sit-ups, with eyes open, eyes closed, and (S), standing on one foot. The total scores of (CM) and FMS in sitting position were significantly different from those before exercise. There were significant differences in the walking hurdle and the active straight knee lift in the FMS test compared with those before the exercise. The push-ups were significantly different from those before practice. Conclusion: yoga intervention for 16 weeks can improve core strength, static balance ability, vestibular function and lumbar hip joint flexibility. Yoga intervention exercise also has significant effect on improving the functional movement ability of middle-aged women, which is helpful to reduce the risk of sports injury of middle-aged women in daily exercise.
【学位授予单位】：西安体育学院
【学位级别】：硕士
【学位授予年份】：2017
【分类号】：G831.3

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