.: ORİJİNAL ARAŞTIRMA
Smith Ağırlık Makinesi ve Serbest Ağırlık Karşılaştırması: Farklı Yüklerin ve Antrenman Tecrübesinin Set Tekrarları Üzerine Etkisi
Smith Machine Versus Free Weight: The Effect of Different Loads and Experience on Number of Repetitions at Consecutive Sets
Turkiye Klinikleri J Sports Sci. 2021;13(1):64-74
doi: 10.5336/sportsci.2020-75708
Makale Dili: TR
Tam Metin
ÖZET
Amaç: Araştırmada antrenman tecrübesinin, serbest ağırlık ile Smith ağırlık makinesi uygulamalarının ve farklı yüklerin ardışık setlerdeki kuvvet performansı üzerine etkisi incelenmiştir. Gereç ve Yöntemler: Çalışmaya kuvvet antrenmanına yeni başlayan (yaş= 21,81±2,07 yıl; n=17) ve en az 12 ay antrenman geçmişi olan (yaş=22,89±3,91 yıl; n=16) toplam 33 genç erkek katıldı. Ayrı günlerde serbest ağırlık ve makinede bench press ve squat hareketlerinde bir tekrar maksimum (1-TM) kuvvet ölçümleri gerçekleştirildi. Katılımcılara, belirlenen 1-TM kuvvetin %50-80'nine denk gelen yükte hem serbest ağırlıkla hem de makinede 4 set bench press ve squat press uygulamaları yaptırıldı. Uygulamalar, farklı günlerde sıra takip etmeksizin aynı koşullarda, 3 ila 4 gün ara verilerek yapıldı. Yükün, antrenman tecrübesinin, serbest ağırlık ve makine uygulamalarının setlerdeki performans değişimlerine etkisi 4 faktörlü karışık desenli varyans analiziyle incelendi. Bulgular: Grupların vücut yağ yüzdesi benzerdi (p>0,05), vücut ağırlığı, beden kitle indeksi ve yağsız vücut ağırlığı ortalamaları ise antrenman tecrübesi olan grupta yüksekti (p0,05). Sonuç: Mutlak ve rölatif kuvvet performans farklılıklarına karşın hem serbest ağırlık hem de makine uygulamasında, farklı yükte yapılan set uygulamalarında tekrar sayılarındaki değişim, antrenman tecrübesinden etkilenmemektedir. Bu nedenle ek ağırlıkla direnç egzersizlerine başlayacak tecrübesiz bireylere, öncelikle makine uygulamaları sonrasında da karma uygulamalar önerilebilir.
Anahtar Kelimeler: Serbest ağırlık; smith ağırlık makinesi; tekrar sayısı; squat; bench press
Amaç: Araştırmada antrenman tecrübesinin, serbest ağırlık ile Smith ağırlık makinesi uygulamalarının ve farklı yüklerin ardışık setlerdeki kuvvet performansı üzerine etkisi incelenmiştir. Gereç ve Yöntemler: Çalışmaya kuvvet antrenmanına yeni başlayan (yaş= 21,81±2,07 yıl; n=17) ve en az 12 ay antrenman geçmişi olan (yaş=22,89±3,91 yıl; n=16) toplam 33 genç erkek katıldı. Ayrı günlerde serbest ağırlık ve makinede bench press ve squat hareketlerinde bir tekrar maksimum (1-TM) kuvvet ölçümleri gerçekleştirildi. Katılımcılara, belirlenen 1-TM kuvvetin %50-80'nine denk gelen yükte hem serbest ağırlıkla hem de makinede 4 set bench press ve squat press uygulamaları yaptırıldı. Uygulamalar, farklı günlerde sıra takip etmeksizin aynı koşullarda, 3 ila 4 gün ara verilerek yapıldı. Yükün, antrenman tecrübesinin, serbest ağırlık ve makine uygulamalarının setlerdeki performans değişimlerine etkisi 4 faktörlü karışık desenli varyans analiziyle incelendi. Bulgular: Grupların vücut yağ yüzdesi benzerdi (p>0,05), vücut ağırlığı, beden kitle indeksi ve yağsız vücut ağırlığı ortalamaları ise antrenman tecrübesi olan grupta yüksekti (p0,05). Sonuç: Mutlak ve rölatif kuvvet performans farklılıklarına karşın hem serbest ağırlık hem de makine uygulamasında, farklı yükte yapılan set uygulamalarında tekrar sayılarındaki değişim, antrenman tecrübesinden etkilenmemektedir. Bu nedenle ek ağırlıkla direnç egzersizlerine başlayacak tecrübesiz bireylere, öncelikle makine uygulamaları sonrasında da karma uygulamalar önerilebilir.
Anahtar Kelimeler: Serbest ağırlık; smith ağırlık makinesi; tekrar sayısı; squat; bench press
ABSTRACT
Objective: The effects of training experience, different loads, and administration (free weight-Smith machine) on squat and bench press successive sets performance were investigated in this study. Material and Methods: Thirtythree young men were assigned to the following two groups according to their previous resistance training experience no previous resistance training experience (age=21.81±2.07 years; n=17) and at least 12 months of resistance training experience (age=22.89±3.91 years; n=16). The subjects performed the one repeat maximum (1-RM) tests in bench press and squat in four sessions on distinct days. Subjects performed four 1-RM tests and successive sets performance at their 50% and 80% of the1-RM during each lab session, with at least 3 to 4 days of recovery between each. The effects of training experience, different loads, and different administration on squat and bench press successive sets performance were analyzed with a two-way mixed-design variance. Results: The percentage of body fat was similar in the groups. However, body weight, body mass index, and fatfree mass were higher in the trained group than in the un-trained (p0.05). Conclusion: The results of the research show that, despite the differences in the absolute and relative strength performance between the groups, the changes in the number of repetition performance in both the free weight and smith machine performed at different loads were not affected by training experience. Therefore, it is recommended that machine exercises be used by novice individuals initially. In the ongoing process, freeweight and machine exercises are included.
Keywords: Free weight; smith weight machine; repetition number; squat; bench press
Objective: The effects of training experience, different loads, and administration (free weight-Smith machine) on squat and bench press successive sets performance were investigated in this study. Material and Methods: Thirtythree young men were assigned to the following two groups according to their previous resistance training experience no previous resistance training experience (age=21.81±2.07 years; n=17) and at least 12 months of resistance training experience (age=22.89±3.91 years; n=16). The subjects performed the one repeat maximum (1-RM) tests in bench press and squat in four sessions on distinct days. Subjects performed four 1-RM tests and successive sets performance at their 50% and 80% of the1-RM during each lab session, with at least 3 to 4 days of recovery between each. The effects of training experience, different loads, and different administration on squat and bench press successive sets performance were analyzed with a two-way mixed-design variance. Results: The percentage of body fat was similar in the groups. However, body weight, body mass index, and fatfree mass were higher in the trained group than in the un-trained (p0.05). Conclusion: The results of the research show that, despite the differences in the absolute and relative strength performance between the groups, the changes in the number of repetition performance in both the free weight and smith machine performed at different loads were not affected by training experience. Therefore, it is recommended that machine exercises be used by novice individuals initially. In the ongoing process, freeweight and machine exercises are included.
Keywords: Free weight; smith weight machine; repetition number; squat; bench press
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