EGZERSİZLERDE ABDOMINAL KASLARIN AKTİVİTESİ
Bu makale, altı abdominal kasın (Rectus Abdominis (RA), Internal Oblique (IO), External Oblique (EO), Transversus Abdominis (TA), Erector Spinae (ES), Lumbar Multifidus (LMUL)) elektromiyografik (EMG) aktivitesine ilişkin güncel literatürü sistematik olarak gözden geçirmektedir.
Ocak 2012’den Mart 2020’ye kadar olan çalışmalar için Conhrane, EBSCO, PubMed, Scopus ve Web of Science elektronik veritabanlarında literatür sistematik olarak incelendi.
Bu sistematik inceleme için toplam 2350 çalışma belirlendi; ancak 603’ü kopya olmasından ve 152’si dahil edilme kriterlerini karşılamadığından, 67 çalışma, çalışma için seçilmiştir.
Seçilen tüm çalışmalarda toplam 1247 sağlıklı katılımcı analiz edilmiştir. Erkeklere özgü örneklemlerden, kadınlara özgü örneklemlerden ve her iki cinsiyetten örneklerden veri toplayan çalışmalar vardı. 233 Egzersizden EMG aktivitesi toplandı. 15 çalışmada geleneksel core egzersizleri, 23 çalışmada core stabilite egzersizleri, 26 çalışmada ek ekipman dahilinde core egzersizleri, 26 çalışmada serbest ağırlık egzersizleri analiz edildi. Her çalışma farklı kaslardaki EMG aktivitesini ölçmüştür. EMG aktivitesini ölçmek için en sık kullanılan yöntemler, 3 set 5 tekrar/5 saniye – 3 set 10 tekrar/10 saniye – 6 maksimum tekrar. Fakat çalışmaya bağlı olarak değişiklik göstermiştir.
Eller boynun arkasında sabitlenmiş ve kalça 60° dizler 90° fleksiyondayken Static Curl Up RA’in en yüksek EMG aktivitesini ortaya çıkaran geleneksel core egzersiziydi. mV olarak RA aktivitesindeyse en yüksek EMG aktivasyonu Sit-Up egzersizindeydi (Lower RA aktivasyonu Upper RA aktivasyonundan daha fazlaydı).
Core stabilitesi söz konusu olduğunda, %80 MVIC değeriyle V-Sit, %78 MVIC değeriyle Scapular retraksiyon ve Posterior Pelvic Tilt ile yapılacak Front Plank ve %75 MVIC değeriyle maksimum ekspirasyonlu Side Plank RA için en yüksek aktivasyonları kaydeden core stabilite egzersizleriydi.
Üç çalışma ek ekipman dahilinde RA’in aktivasyonunu analiz etti. RA için MVIC %’si ile ilgili en yüksek EMG, süspansiyon ekipmanlarında yapılacak Roll-out Plank ve Front Plank egzersizleriydi (Lower RA aktivasyonu Upper RA aktivasyonundan daha fazlaydı).
Instabil bir ortamda gerçekleştirilecek Split Squat ve altı maksimum tekrarın üzerinde gerçekleştirilecek Back Squat egzersizleri, RA için en yüksek EMG aktivitesine sahip serbest ağırlık egzersizleriydi.
Eller boynun arkasında sabitlenmiş ve kalça 60° dizler 90° veya 45° fleksiyondayken Static Curl Up IO için en yüksek MVIC yüzdesine sahip egzersizdi. En yüksek mV değerine sahip egzersiz ise Crunch’tı.
Scapular retraksiyon ve Posterior Pelvic Tilt ile yapılacak Front Plank, %60.26 MVIC değeriyle en yüksek IO aktivasyonu gösterdi.
Ek ekipman dahilinde gerçekleştirilen core egzersizlerinde IO için en yüksek MVIC değerini kaydeden egzersizler, %37 MVIC değeriyle Front Plank on Stability Ball with Leg Extension ve %31.30 MVIC değeriyle Stir-the pot’du.
Serbest ağırlık egzersizlerinde IO kası analiz edildiğinde, en yüksek EMG değerleri Kettlebell Swing ve Unilateral Bench Press egzersizlerinde bulundu.
Kalça 90° fleksiyondayken gerçekleştirilecek Curl-Up, geleneksel core egzersizlerinde EO için en yüksek aktivasyona sahip egzersizdi. Ayrıca minimum ekspirasyon maksimum ekspirasyona göre %5’e yakın daha fazla MVIC değeri verdi.
Core stabilite egzersizleri içinde, Scapular retraksiyon ve Posterior Pelvic Tilt ile yapılacak Front Plank en yüksek EMG aktivitesini ortaya çıkardı (%65.76 MVIC).
Core egzersizleri ek ekipman dahilinde gerçekleştirildiğinde, Stir-the pot (%108.10 MVIC) ve Front Plank on Stability Ball with Leg Extension (%109.40 MVIC) egzersizleri, EO için en büyük EMG aktivite seviyelerini gösteren egzersizlerdi.
Stabil bir ortamda gerçekleştirilecek Split Squat %155 MVIC değerine sahipken, instabil bir ortamda gerçekleştirilecek Split Squat %148 MVIC değerine sahipti. Ayrıca Standing Unilateral Overhead Press EO’de 0.4 mV elde etti.
Geleneksel core egzersizleri söz konusu olduğunda sadece bir çalışma TA aktivasyonunu test etti. Bu çalışmada da en yüksek MVIC değerini veren egzersiz %26.50 MVIC değeriyle eller boynun arkasında sabitlenmiş bir şekilde yapılacak Static Curl Up egzersiziydi.
TA için sınırlı analiz core stabilite egzersizlerinde de geçerliydi. Bir çalışma mV değerlerine dayalı olarak, Bird Dog egzersizinde 2.63 / 3.11 mV değerlerini gösterdi.
Ek ekipman dahilinde TA kasını analiz eden iki çalışmada en yüksek MVIC değerini süspansiyon ekipmanında yapılacak Side Plank egzersizi verdi (%58.65 MVIC).
TA’e yönelik analiz edilen üç çalışmada serbest ağırlık egzersizlerine yönelik bir bulgu elde edilememiştir.
Back Extension egzersizi, geleneksel core egzersizlerinde %63 MVIC ile en yüksek değeri verdi.
Back Extension varyasyonları, geleneksel core egzersizlerinde olduğu gibi core stabilitesi göz önünde bulundurulduğunda da en yüksek MVIC değerlerini kaydetti.
ES için ek ekipman ile core egzersizlerinde, süspansiyon ekipmanlarında yapılacak Glute Bridge, %61.51 MVIC yüzdesiyle en yüksek MVIC değerini verdi.
Serbest ağırlık egzersizleri ile ilgili olarak, ES için en büyük aktivasyonlara sırasıyla şu egzersizler ulaşmıştır: %90 MVIC ile Barbbell Deadlitf, %85 MVIC ile Hip Thrust ve %80 MVIC değeriyle Hex/Trap Bar Deadlift. Ek olarak tükenişe kadar gerçekleştirilecek Back Squat ve 2RM Barbbell Deadlift en yüksek mV değerlerini bildirdi.
Sadece bir çalışma LMUL aktivasyonunu analiz etti. Analiz edilen bu çalışmada Prone Trunk Extension with Leg Extension egzersizi %64 MVIC değeriyle en yüksek MVIC değerini kaydeden egzersizdi.
Glute Bridge ve bacakta hafif yüklerle gerçekleştirilecek Dynamic Bird Dog egzersizleri LMUL için en yüksek MVIC değerlerini veren egzersizlerdi.
%62 MVIC değeri ile Front Plank on Stability Ball with Leg Extension egzersizi, ek ekipman dahilinde LMUL için en yüksek MVIC değerini bildirdi.
LMUL için serbest ağırlık egzersizlerine bakıldığında üç çalışma yürütüldü ve en büyük EMG aktivitesi vücut ağırlının %45’i ile yapılacak Bent-over Row (%58.20 MVIC) ve vücut ağırlının %75’i ile yapılacak Back Squat (%54.80 MVIC) ve Deadlift (%57.90MVIC) egzersizlerinde bulundu.
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