【摘要】：目的:為了更好的推廣瑜伽在大眾健身中的發(fā)展,研究瑜伽練習(xí)對中年女性柔韌、核心穩(wěn)定、平衡性和預(yù)防運動損傷等方面的綜合作用。研究瑜伽對身體功能動作能力的影響以便更好的引導(dǎo)瑜伽健身者提高健身意識,科學(xué)的指導(dǎo)運動。研究對象與方法:以西安市蓮湖區(qū)老年大學(xué)的65名中年女性作為實驗對象,對35名實驗組的中年女性進行FMS測試,根據(jù)得分的情況,選擇相應(yīng)的瑜伽練習(xí)內(nèi)容對實驗組進行干預(yù),對比瑜伽練習(xí)前后FMS測試得分的變化情況,以及和坐位體前屈、睜閉眼單足站立和一分鐘仰臥起坐的關(guān)系。每節(jié)課90分鐘,根據(jù)第一次測試結(jié)果,選取內(nèi)容包括10分鐘的呼吸冥想,70分鐘的哈他瑜伽體式的練習(xí)和10分鐘的瑜伽冥想休息術(shù)�；静糠职嵘戆萑帐�(1.傳統(tǒng)2.A 3.B)。主要基本內(nèi)容有摩天式、樹式、舞蹈式、戰(zhàn)士三式、直立抓指平衡、金剛坐、騎馬、直角扭轉(zhuǎn)、三角扭轉(zhuǎn)斜板、肘側(cè)板支撐、橋式(單腿或雙腿)、上伸腿式、船式、側(cè)板、簡易蝗蟲式。伸展放松練習(xí)有坐角式、束角式、貓伸展式、金剛跪坐式、牛面式、坐立前屈背部伸展式、眼鏡蛇式、仰臥扭轉(zhuǎn)、搖擺式。運用SPSS 22.0對結(jié)果進行分析。結(jié)果:進行16周的瑜伽干預(yù)練習(xí)實驗組在一分鐘仰臥起坐(個)、睜、閉眼單足站立(S)、坐位體前屈(CM)和FMS測試總得分相比練習(xí)前都有非常顯著性差異。FMS測試中跨步上欄和主動直膝抬腿動作模式相對練習(xí)前都有非常顯著性差異,而俯臥撐動作模式相對練習(xí)之前呈顯著性差異。結(jié)論:進行16周的瑜伽干預(yù)練習(xí)對受試者提高核心力量、靜態(tài)平衡能力、前庭功能和腰髖關(guān)節(jié)柔韌性有顯著的作用。瑜伽干預(yù)練習(xí)對提高中年女性功能動作能力也有顯著地作用,有利于降低中年女性在日常鍛煉中的運動損傷風(fēng)險。
[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.
【學(xué)位授予單位】：西安體育學(xué)院
【學(xué)位級別】：碩士
【學(xué)位授予年份】：2017
【分類號】：G831.3

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