【中图分类号】G861.1 【文献标识码】A

【摘要】游泳运动中，核心力量是影响运动员竞技表现的关键因素。然而，其训练存在以下问题：传统训练方法侧重四肢力量训练，忽视躯干深层肌肉的锻炼，且与泳姿的特异性结合不足。当前常见的训练方法涵盖传统抗阻训练、平衡稳定训练、功能性训练以及水中专项训练，但这些方法存在缺乏个性化设计、过度依赖陆地训练、恢复手段与训练强度不匹配等问题。优化策略应构建基于泳姿特征与个体差异的精准训练体系，将水中专项训练在整体训练中的占比提升至 30%～40% ，并进行科学设计。同时，建立“训练一恢复”动态管理体系。这一策略对于提升运动员力量传导效率、降低运动损伤发生率、延长运动生涯以及推动训练向精准化转型具有重要意义。

【文章编号】2095-2813（2025）20-0035-03

[Abstract] Inswimming，core strength isacritical factorafecting anathlete'scompetitive performance.However，its training has the following problems： traditional training methods often focus on the limb strength training while neglecting the exercise of dep trunk muscles，and the lack specificity in combining with swimming posture.The current common training methods include traditional resistance exercises，balance stability exercises，functional training，and specialized water-basedtraining. However，these methods suferfromisues suchas lack of personalized design，overrely on land training，and mismatch between recovery methods and training intensity.The optimizationstrategyshould build a precisetraining systembasedonswimming posture characteristicsand individual diferences，increase the proportion of specialized water-based training to 30%-40% and carry out scientific design.At the same time，a dynamic \"trainingrecovery\" management systemshould be established.This strategy isof great significanceforimprovingforce transmission eficiency，educing the incidenceof sports injuries，extending athletic careers，and promoting the transformationof training towards precision.

[Keywords] Swimmer; Core strength; Training methods; Optimization strategy

在游泳运动中，水的阻力与浮力特性使核心力量成为影响运动员表现的关键因素。它不仅关乎身体流线型的维持和力量传导效率，更是减少运动损伤的重要保障[1]。然而，在当前训练实践中，存在传统方法过度侧重四肢力量、忽视躯干深层肌肉群训练，且训练手段与泳姿特异性结合不足的问题，这导致运动员容易作者简介：曾温（1996一），女，硕士，助教，研究方向为体育教育训练学。

出现力量传导损耗、身体稳定性差等现象[2]。因此，研究核心力量训练方法的优化策略具有重要意义。科学优化的训练方法能有效提升运动员上下肢力量传递效率，推动核心力量训练从经验化向精准化转型；……