- Lid geworden
- 7 okt 2002
- Berichten
- 55.010
- Waardering
- 3.205
De resultaten van EMG studies tonen de hoeveelheid stimulatie in elke spiergroep. De betrouwbaarheid is enigszins discutabel, maar het is een redelijk goede richtlijn.
IEMG max motor-unit activatie
Oefening | % EMG Spierstimulatie
Pectoralis major (grote borstspier):
Referenties:
1. DeLuca, Fj., R.S. LeFever, M.P. McCue, and A.P. Xenakis. (1982), “Behavior of human motor units in different muscles during lineally varying contractions” Journal Physiology (Lond), 329:113-128.
2. Kobayashi Matsui, H. (1983), “Analysis of myoelectric signals during dynamic and isometric contraction.” Electromyog Clin Neurophysiol, 26, 147-160.
3. Melo, G.L. and E. Cafarelli. (1994-95), Exercise Physiology Laboratory Manual, 25.
4. Moritani, T. and H.A. deVries. (1987), “Re-examination of the relationship between the surface integrated electromyogram (IEMG) and force of isometric contraction.” American Journal of Physiological Medicine, 57:263-277.
5. Moritani, T., M. Muro, and A. Nagata. (1986), “Intramuscular and surface electromyogram changes during muscle fatigue.” Journal of Applied Physiology, 60:1179-1185.
IEMG max motor-unit activatie
Oefening | % EMG Spierstimulatie
Pectoralis major (grote borstspier):
- Decline dumbbell bench press - 93
- Decline bench press (Olympic bar) - 89
- Push-ups between benches - 88
- Flat dumbbell bench press - 87
- Flat bench press (Olympic bar) - 85
- Flat dumbbell flys - 84
- Incline dumbbell bench press - 91
- Incline bench press (Olympic bar) - 85
- Incline dumbbell flys - 83
- Incline bench press (Smith machine) - 81
- Incline dumbbell side laterals - 66
- Standing dumbbell side laterals - 63
- Seated dumbbell side laterals - 62
- Cable side laterals - 57
- Standing dumbbell bent laterals - 85
- Seated dumbbell bent laterals - 83
- Standing cable bent laterals - 77
- Seated front dumbbell press - 79
- Standing front dumbbell raises - 73
- Seated front barbell press - 61
- Biceps preacher curls (Olympic bar) - 90
- Incline seated dumbbell curls (alternate) - 88
- Standing biceps curls (Olympic bar/narrow grip) - 86
- Standing dumbbell curls (alternate) - 84
- Concentration dumbbell curls - 80
- Standing biceps curls (Olympic bar/wide grip) - 63
- Standing E-Z biceps curls (wide grip) - 61
- Decline triceps extensions (Olympic bar) - 92
- Triceps pressdowns (angled bar) - 90
- Triceps dip between benches - 87
- One-arm cable triceps extensions (reverse grip) - 85
- Overhead rope triceps extensions - 84
- Seated one-arm dumbbell triceps extensions (neutral grip) - 82
- Close-grip bench press (Olympic bar) - 72
- Bent-over barbell rows - 93
- One-arm dumbbell rows - 91
- T-bar rows - 89
- Lat pulldowns to the front - 86
- Seated pulley rows - 83
- Squats (parallel depth, shoulder-width stance) - 88
- Seated leg extensions (toes straight) - 86
- Hack Squats (90 degree angle, shoulder-width stance) - 78
- Leg press (110 degree angle) - 76
- Smith machine squats (90 degree angle, shoulder-width stance) - 60
- Seated leg curls - 88
- Standing leg curls - 79
- Lying leg curls - 70
- Stiff Legged Deadlifts - 63
- Donkey calf raises - 80
- Standing one-leg calf raises - 79
- Standing two-leg calf raises - 68
- Seated calf raises - 61
Referenties:
1. DeLuca, Fj., R.S. LeFever, M.P. McCue, and A.P. Xenakis. (1982), “Behavior of human motor units in different muscles during lineally varying contractions” Journal Physiology (Lond), 329:113-128.
2. Kobayashi Matsui, H. (1983), “Analysis of myoelectric signals during dynamic and isometric contraction.” Electromyog Clin Neurophysiol, 26, 147-160.
3. Melo, G.L. and E. Cafarelli. (1994-95), Exercise Physiology Laboratory Manual, 25.
4. Moritani, T. and H.A. deVries. (1987), “Re-examination of the relationship between the surface integrated electromyogram (IEMG) and force of isometric contraction.” American Journal of Physiological Medicine, 57:263-277.
5. Moritani, T., M. Muro, and A. Nagata. (1986), “Intramuscular and surface electromyogram changes during muscle fatigue.” Journal of Applied Physiology, 60:1179-1185.