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Originalia

Kraftgewinne durch Vorstellung maximaler Muskelkontraktionen

Published Online:March 06, 2015https://doi.org/10.1026/1612-5010.12.1.11

Abstract

Zusammenfassung. In der vorliegenden Trainingsstudie wurde der Effekt imaginierter Muskelkontraktionen (IMC-Training) auf die isometrische Maximalkraft (MVC) untersucht. In der Literatur finden sich hierzu teils widersprüchliche Befunde (Herbert, Dean & Gandevia, 1998; Yue & Cole, 1992. Im Rahmen eines vierwöchigen kontrollierten Trainingsprogramms trainierten Versuchspersonen (N = 34) die Kraftübung Bankdrücken entweder physisch (Gruppe “MaxKraft“, n = 12), d. h. mit maximalen isometrischen Kontraktionen oder indem sie die entsprechenden Kontraktionen so lebhaft als möglich imaginierten (Gruppe “Mental“, n = 11). Die Kontrollgruppe (n = 11) hatte kein Training. Vor, während (nach 7 bzw. 14 Tagen) und am Ende der Trainingsphase wurde die Relativkraft (MVC relativiert am Körpergewicht) erfasst. Im Gegensatz zur Kontrollgruppe verzeichnet die mental übende Gruppe einen signifikanten Kraftgewinn (5.7 %; p < .001). Der stärkste Vorstellungseffekt findet sich dabei zu Beginn der Trainingsphase (η2 = .58). Der Kraftanstieg in Folge eines IMC-Trainings wird als Verbesserung der muskulären Aktivierung und somit als Anpassung der zentralen Programmierung interpretiert. Die Kraftgewinne der physisch übenden Gruppe (14.1 %) werden allerdings nicht erreicht.


Strength gains by motor imagery of maximal muscle contractions

Abstract. The purpose of this training study was to determine the effect of imagined muscle contraction training (IMC training) on maximal voluntary contraction force (MVC). Concerning this issue, conflicting findings have been reported (Herbert, Dean & Gandevia, 1998; Yue & Cole, 1992. Within a supervised four-week training program, subjects (N = 34) exercised bilateral bench pressing either by performing maximal isometric contractions (contraction group, n = 12) or by vividly imagining maximal isometric contractions (mental training group, n = 11). Subjects in the control group (n = 11) did not practice. Relative strength (MVC relative to body weight) was measured before, during (after 7 and 14 days), and at the end of the training period. In contrast to the control group, the mental training group significantly increased relative strength (5.7 %; p < .001). The strongest imagery effect (η2 = .58) was found after the first week. Strength increases were interpreted as enhancement of the neuromuscular activation and therefore as being caused centrally. Strength gains from IMC training do not lead to the same improvements as physical practice (14.1 %).

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