周期化训练中颈前深蹲与颈后深蹲的功能互补与应用策略  

Functional Complementarity and Application Strategies of Neck Front and Neck Back Squats in Periodized Training

作　　者：王成豪 WANG Chenghao(School of Sports Science,Harbin Normal University,Harbin,Heilongjiang Province,150025 China)

机构地区：[1]哈尔滨师范大学体育科学学院,黑龙江哈尔滨150025

出　　处：《当代体育科技》2025年第7期23-26,共4页Contemporary Sports Technology

摘　　要：深蹲是力量训练的重要组成部分,颈前深蹲与颈后深蹲两种形式因负荷位置、肌肉激活模式及动作特性的差异,在周期化训练中展现出显著的功能互补性。从生物力学视角出发,该文系统分析了颈前深蹲与颈后深蹲的肌肉激活模式、运动特性及关节负荷分布差异,并结合基础力量期、最大力量期及爆发力提升期的训练目标,提出了阶段性训练设计策略。研究发现,颈后深蹲具有高负荷承载能力,适合作为基础力量期和最大力量期的主要训练动作;而颈前深蹲则因在核心稳定性和膝关节控制方面具有优势,能够在动作优化及力量输出方面提供关键支持。此外,针对常见技术问题,如脊柱弯曲、膝关节内扣及脚跟离地等,该文提出了科学的修正方法,并根据初学者、康复人群及不同性别训练者的特点,制订了个性化训练建议。研究结果为力量训练的科学设计及其实操应用提供了坚实的理论依据。As a core component of strength training,neck front and neck back squats exhibit significant functional complementarity in periodized training due to differences in load placement,muscle activation patterns,and movement characteristics.This study adopts a biomechanical perspective to systematically analyze the differences in muscle activation patterns,movement mechanics,and joint load distribution of neck front and neck back squats.Phase-specific training design strategies are proposed in accordance with the objectives of the foundational strength phase,maximum strength phase,and explosive power enhancement phase.The findings reveal that neck back squats,with their superior load-bearing capacity,are optimal as primary exercises during the foundational and maximum strength phases.In contrast,neck front squats,with their advantages in core stability and knee joint control,provide critical support in movement optimization and force output.Moreover,the study addresses common technical issues such as spinal flexion,knee valgus,and heel lift,offering scientific corrective methods.Personalized training recommendations are developed based on the characteristics of beginners,rehabilitation populations,and athletes of different genders.These results provide a solid theoretical foundation for the scientific design and practical application of strength training programs.

关 键 词：颈前深蹲 颈后深蹲 周期化训练 力量训练 

分 类 号：G804.6[文化科学—运动人体科学]