研究目的:测试并论证阐释弹力带动作设计对核心肌群和上臂肌群刺激强度，旨在为 弹力带核心肌力练习提供一定的量化参考依据，更好地为大众健身提供科学化练习指导。 研究方法:选择 10 名体育专业的女生为测试对象。采用芬兰生产 Megwin6000 T16 表面肌 电测试仪对受试者在 17 个弹力带练习中的左右腹直肌、左右腹外斜肌、左右竖脊肌和左 右肱二头肌、左右肱三头肌进行表面肌电测试，选取并计算各肌肉的 AEMG 值。通过聚类 分析将弹力带练习分为 3 类，通过数图转换和计算，绘制不同类别弹力带练习中各肌群的 AEMG 值图形并计算图形面积。 研究结果:1第 1 类弹力带核心肌群练习包括弹力带坐姿抬膝右转体、弹力带坐姿抬 膝左转体和弹力带坐姿肩上推举蹬腿 3 个动作，主要是以腹外斜肌和腹直肌为主导进行发 力，核心肌群激活程度最高;2第 2 类弹力带核心肌群练习有俯身前平举左转体、俯身前 平举右转体、俯身前平举上下交替摆动和俯身前平举上下小幅摆 4 个动作，主要是以竖脊 肌为主导进行发力，核心肌群激活程度高;?第 3 类弹力带核心肌群练习包括直臂提拉左 转体、单手左持弹力带体侧屈、俯身颈后肘伸展右开立、直臂提拉右转体、异侧肘伸展左 外摆腿、弹力带坐姿单臂反向飞鸟左转体、弹力带坐姿单臂反向飞鸟右转体、俯身颈后肘 伸展左开立、异侧肘伸展右外摆腿和单手右持弹力带体侧屈余下 10 个动作，较前两类弹 力带动作核心肌群激活程度相对低一些。 同时，针对上臂肌群的激活也分为了 3 类动作，1第 1 类弹力带上臂肌群练习有俯身 颈后肘伸展左开立和俯身颈后肘伸展右开立 2 个动作，主要是以肱三头肌为主导进行发力， 肱二头肌参与程度较高;2第 2 类弹力带上臂肌群练习包括俯身前平举左转体、俯身前平 举右转体、俯身前平举上下交替摆动、俯身前平举上下小幅摆和弹力带坐姿肩上推举蹬腿 5 个动作，主要是以肱二头肌为主导进行发力;?第 3 类弹力带上臂肌群练习有 10 个，包 括单手左持弹力带体侧屈、单手右持弹力带体侧屈、异侧肘伸展左外摆腿、异侧肘伸展右 外摆腿、直臂提拉左转体、直臂提拉右转体、弹力带坐姿单臂反向飞鸟左转体、弹力带坐 姿单臂反向飞鸟右转体、弹力带坐姿抬膝右转体、弹力带坐姿抬膝左转体，整体上肱二头 肌和肱三头肌激活程度较前两者偏低。研究结论与建议:17 个弹力带动作对核心肌群和上 臂肌群的 AEMG 的值分别都在 10%—60%左右，均属中、低负荷强度的练习;建议使用数 图转化图示，在动作学习与指导中能为习练与指导者带来科学而直观性指导建议，即:面 积越大者，肌肉动员(数)与激活程度(度)的综合效应越大;其中、图示中夹角最为突 出者，显示其对某一部位的激活程度越大。

Objective:To study the stimulating intensity of the elastic band action design on the core and upper arm muscles, aiming to provide a quantitative reference for the exercise of the core muscles of the elastic band and to provide better guidance for the mass fitness. Method: Select 10 female students majoring in physical education as test subjects. Megwin6000 electromyography tester was used to test subjects' right and left rectus abdominis muscles, left and right external oblique muscles, left and right erector spinae muscles, left and right biceps brachii, and left and right triceps muscles in 17 elastic band exercises. Surface electromyography test, selecting and calculating AEMG values for each muscle. The elastic band exercises were divided into 3 categories by cluster analysis, and the AEMG values of each muscle group in the different types of elastic band exercises were plotted and the figure area was calculated by converting and calculating the numbers. Results: The first kind of elastic core muscle training mainly focused on external oblique muscles and rectus abdominis muscles, and the core muscles were highly activated.The second type of elastic core muscle exercises were mainly erector spinae. For the dominant force, the core muscles have a high degree of activation; the third type of elastic core muscle exercises is less active than the previous two types of elastic core muscles. At the same time, the activation of the upper arm muscle group is also divided into three types of movements. 1 The first type of elastic band upper arm muscle exercises are mainly based on the triceps muscle as the leading force, and the participation of the biceps brachii muscle is high; 2 the second type elastic force The upper arm muscles exercise is mainly based on the biceps brachii muscle as the leading force; the third type elastic band upper arm muscle exercises have lower activation of the biceps and triceps muscles than the former two. Conclusion: The values of 17 AEMG values for the core and upper arm muscle groups in 17 elastic bands are about 10% to 60%, respectively, and both of them are exercises of medium and low load intensity; With the guidance, it is possible to bring scientific and intuitive guidance to practitioners and instructors, that is, the larger the area, the greater the combined effect of muscle mobilization and activation degree ;The most prominent ones show that the greater their degree of activation of a certain site.