Chii chinonzi Ropa Flow Restriction Training?

Zvemukati

• Ropa rekuyerera kudzora kudzivirira rinoshanda sei?
• Ndezvipi zvakanakira kudzidziswa kwekudzivirira kuyerera kweropa?
• Pane here njodzi pakudzidziswa kwekudzivirira kuyerera kweropa?
• Icho Chinokosha
• Ongororo ye

Kana iwe wakamboona mumwe munhu mune yekurovedza ane mabhendi akakomberedza maoko avo ekumusoro kana makumbo uye akafunga kuti akataridzika ... zvakanaka, zvishoma kupenga, heino chokwadi chinonakidza: Ivo vangangodaro vaidzidzira kuteedzera kweropa kudzora kudzora (BFR), inozivikanwawo sekudzidziswa kwekuvhara. Kunyangwe zvingaite senge zvisina kujairika kune vasina kudzidza, iri nzira inoshanda kwazvo yekusimba nekukura kwemhasuru yako uchishandisa zvisikwa zvirinzira kureruka kupfuura izvo zvaunowanzofanira kushandisa kukohwa zvakafanana mhedzisiro.

Asi hazvireve kuti munhu wese anofanira kunge achizviita. Hezvino izvo zvaunoda kuziva nezve BFR, kusanganisira maitiro ekuudza kana zvakakunakira iwe.

Ropa rekuyerera kudzora kudzivirira rinoshanda sei?

Ropa kuyerera kurambidzwa kunoreva kushandisa yakasarudzika nzvimbo yekutenderera (kwete zvakasiyana nezvingaitwa nemukoti kana zvakafanana kuputira ruoko rwako usati watora ropa) kudzikisa kuyerera kweropa kumitezo yako, anotsanangura Hannah Dove, DPT, ATC, CSCS, chiremba wemuviri kurapwa pa Providence Saint John's Health Center's Performance Therapy muSanta Monica, CA. Iyo tourniquet inowanzoputirwa pamaoko pasi pefudzi kana kutenderedza makumbo pazasi pehudyu.

Kana iwe ukaita BFR muhofisi yevarapi vepanyama, ivo vanowanzova neshanduro inoratidzika yakafanana neropa rekuvhara ropa, iyo inobvumira PT kutonga chiyero chekuyerera kweropa.

Nei uchidaro? Zvakanaka, neyakajairika simba kudzidziswa, iwe unoda mutoro unorema (ingangoita 60 kusvika 70 muzana yeako mumwe rep max) kuitira kuti mhasuru dzako dzisimbe uye kukura. Uine mutambo wekushanya, iwe unokwanisa kuzadzisa mhedzisiro imwechete neakareruka mutoro. (Yakabatana: Chidzidzo Chitsva Chinozivisa Chimwezve Chikonzero Chaunofanirwa Kusimudza Zvakanyanya)

Kana iwe ukasimudza zvinorema zvinorema, zvinogadzira yakasarudzika hypoxic nharaunda mumhasuru dzako nekuda kwekudiwa, izvo zvinongoreva kuti kune shoma oksijeni pane zvakajairika. Kudzidziswa kweHypertrophy kunoshandisa mutoro (huremu) uye reps pamwe chete kusvika kuneta uye kupera kweokisijeni nekukurumidza. Kana izvozvo zvikaitika, pane muunganidzwa wea lactate, zvinova ndizvo zvinoita kuti unzwe "kupisa" kana uchinge uchinge uchinge uchinge uchinge waita basa rakaomarara. Uchishandisa mutambo wekushanya unoteedzera ino hypoxic nharaunda nekudzikisira kuyerera kweropa, asi usingatombofaniri kushandisa zvinorema zvinorema, anodaro Njiva.

"Semuenzaniso, kana iwe uchifanirwa kuita bicep curls ine 25-paundi masimbi kuitira kuti uwedzere bicep simba rako uye saizi yemhasuru, uchishandisa BFR iwe unongoda chete kushandisa imwe- kusvika mashanu-pondo uremu kuti uwane chiyero chakafanana chesimba uye hypertrophy (kukura kwetsandanyama). Tsvagiridzo yakaratidza kuti kuita BFR nemitoro inosvika gumi kusvika makumi matatu muzana ye1-rep max yako yakakwana kukurudzira kukura kwemhasuru nekuti BFR inotevedzera yakafanana yakaderera-oxygen nharaunda mumamhasuru ako aungawana nekusimudza zvinorema.

Nepo izvi zvingaite kunge zvekupenga, haisi pfungwa nyowani zvachose. "Vanosimudza uremu vave vachitora zvikomborero zveBFR kwemakore," anodaro Eric Bowman, MD, M.P.H., mubatsiri wepurofesa wekuvhiyiwa kwemapfupa uye kugadzirisa paVanderbilt University Medical Center muFranklin, TN.

Kutaura zvazviri, Dr. Bowman anoti, chimiro cheBFR chinonzi Kaatsu kudzidziswa chakasikwa naDkt Yoshiaki Sato mushure mokunge aona kusagadzikana kukuru mumhuru dzake kubva pakugara mumagariro echinyakare panguva yemhemberero yeBuddhist muJapan mu1960s. Akaona izvi zvakanzwa zvakafanana nekupisa kwekunzwa kwaainzwa panguva yekushanda uye akatanga kushandisa mabhendi kudzokorora mhedzisiro. "Unogona kunge wakaona vanosimudza uremu panzvimbo yekurovedza muviri vachidzokorora izvi nekupfeka mabhande pamaoko kana makumbo," anodaro Dr. Bowman. Iye zvino, BFR iri kushandiswa pasi rese nekuda kwezvakasiyana zvinangwa.

Ndezvipi zvakanakira kudzidziswa kwekudzivirira kuyerera kweropa?

Kunze kwekuwedzera kwesimba (kunyangwe kunze kwezvikamu zvako zveBFR) uye kukura kwemhasuru, kune mamwe mabhenefiti anoshamisa ekudzidziswa kwekudzivirira kuyerera kweropa.

Pakazara, BFR inzira yakanyatso tsvagiswa yekudzidzira. "Zvizhinji zvezvidzidzo zvakaburitswa zvave pamapoka madiki ezvidzidzo, asi mhedzisiro yacho yakanyanya," anodaro Bowman. Sezvo zvave zviripo kwemakumi makumi emakore mune imwe nzira kana imwe, pave paine huwandu hwakanaka hwekuferefeta kuti unoshanda sei uye ndiani anofanira kuzviedza. (Yakabatana: Yakajairika Kurema Kurera Mibvunzo yeVatangi Vakagadzirira Kudzidzisa Kurema)

Pano, mumwe muenzaniso wevanhu vanogona kubatsirwa nekudzidziswa kwekudzivirira kuyerera kweropa:

Inoita kuti vanhu vane hutano vasimbe. Mune vanhu vasina kukuvadzwa, tsvakurudzo-yakatsigirwa inobatsira inosanganisira kuwedzera kwehukuru hwemhasuru, simba, uye kutsungirira izvo zvakafanana nepamusoro-kurema maitiro ekurovedza muviri, anodaro Dr. Bowman. Izvi zvinoreva kuti iwe unogona kusimudzazvakawanda kureruka uye uchiri kuona #gainz.

Zvinoitawo kuti vanhu vakakuvara vasimbe. Iye zvino, kutsvagisa kweBFR kuri kuitwa pane vanhu vachangobva kuvhiyiwa kana vanoda kugadziriswa nechimwe chikonzero kana chimwewo. Zvidzidzo zvishomanana zvakaratidza kubatsirwa kwevarwere vemapfupa, uye zvakawanda zviri kuitika iye zvino, anodaro Dr. Bowman. "Izvi zvine mukana wekuva kufambira mberi kukuru munzira yatinogadzirisa nayo varwere vane kurwadziwa kwemabvi, kukuvara kweAACL, tendinitis, kuvhiyiwa kwemabvi mushure mekushanda, nezvimwewo." BFR inoshandiswa zvakare muvarwere vakwegura vanoda kusimba, asi havagone kusimudza zvirema zvinorema. (Zvakaenderana: Matorero andakaitwa kubva kuMisodzi miviri ACL uye Ndakadzoka Nesimba Kupfuura Kare)

Iwe unogona kuita zvakanakisa chero maekisesaizi neBFR. Chaizvoizvo, iwe unogona kutora chero kurovedza muviri kwaunoita mune yako yenguva dzose yekurovedza maitiro, kudzikisa huremu kana kusimba, wedzera mutambo wekushanya, uye uwane iwo iwo iwo mhedzisiro. "Unogona kuita chero chinhu chawaiwanzoita neBFR: squats, mapapu, kufa, push-ups, biceps curls, kufamba pachitsiko," anodaro Kellen Scantlebury D.P.T., C.S.C.S., CEO weFit Club NY. "Mikana yacho haiperi."

Zvirongwa zvipfupi. "Mukiriniki yedu, isu tinowanzoita kurovedza muviri kwemaminetsi manomwe uye, kunyanya, tinozoita matatu maekisesaizi," anodaro Jenna Baynes, chiremba wekurapa kwemuviri pachipatara cheSpecial Surgery. Mune mamwe mazwi, unogona kuwana kurovedza muviri kukuru muchidimbu chenguva nekuti uri kushandisa mitoro yakareruka.

Pane here njodzi pakudzidziswa kwekudzivirira kuyerera kweropa?

Asi usati wamhanya kunotenga BFR tambo kana DIY BFR kit, hezvino zvinhu zvishoma zvaunofanira kuziva.

Iwe unoda chaizvo kushanda nenyanzvi kuti utange. Kunyange zvazvo, nemichina yakakodzera uye munhu akadzidziswa zvakanaka, BFR yakachengeteka zvikuru, anodaro Dove, "haufaniri kuedza kudzidziswa kwekudzivirira kuyerera kweropa pasina kutarisirwa uye kutungamirirwa kweumwe munhu ane kudzidziswa kweBFR chaiyo uye ane BFR yakasimbiswa. yakachengeteka kuyedza kudzikisa kutenderera kune nhengo dzako pachako usingazive kuzviita nenzira kwayo kana pasina nzira yekuona kuti kumanikidzwa kwekuvhara kunogara munzvimbo yakachengeteka, "anotsanangura.

Chikonzero cheizvi chakareruka: Panogona kunge paine matambudziko akakura ekushandisa zvisizvo uye kushandisa tourniquet kumakumbo ako, sekukuvara kwetsinga, kukuvara kwemhasuru, uye njodzi yekuumba magwamba eropa, anodaro Dove. "Sezvakaita nemhando dzose dzekurovedza muviri, chiremba wako anofanira kukupa mvumo zvichibva pahutano hwako uye nhoroondo kuitira kuti uwane simba nenzira yakachengeteka inogoneka."

Parizvino, kuti uite BFR, unofanirwa kunge uri chiremba kana wehutano hwakadai sechiremba wepanyama, mudzidzisi wemitambo anozivikanwa, mushandi wepabasa, kana chiropractor uyo anezvakare vakapasa kosi yekuyerera yekudzivirira kutenderera kirasi. (Yakabatana: Maitiro Ekuita Zvizhinji zveYako Yepanyama Therapy Zvikamu)

Mushure mekudzidzira nehunyanzvi, unogona kuzokwanisa kuita BFR wega. Panyaya yemudziyo weBFR une pombi, Scantlebury anoti anowanzofarira kuti vatengi vashandise mudziyo uyu padivi pake kanokwana zvikamu zvitanhatu asati anzwa kusununguka kuti vaedze voga. "Paunenge uchishandisa mudziyo kekutanga, unofanirwa kuona huwandu hwekuvhara kana huwandu hwenzvimbo inoyerera kubuda kweropa (kana kuvharirwa) kumagumo." Mushure mekunge yako yakatarwa yakatemwa, murapi wako kana mudzidzisi anozoona kuti ingani kumanikidza uko chishandiso chinofanira kuve nacho panguva yako yekudzidzira zvikamu, izvo zvinozove zvishoma pane yako yakanyanya.

Asi kunyangwe iwe uchingoshandisa tambo dzisina pombi, zvinogona kuramba zvakaoma kuyera chaizvo kuti dzinofanirwa kuve dzakasimba zvakadii kune zvakanakisa mhedzisiro, uye ino certified pro inogona kukubatsira kuona izvozvo. Zvakanaka, dzinofanirwa kunge dzakasimba zvakakwana zvekuti kubuda kweropa kunorambidzwa, asi kwete kusimba zvekuti haugone kufamba.

Hazvina kukodzera munhu wese. "Chero ani ane nhoroondo yekugwamba kweropa (inozivikanwawo seyakadzika vein thrombosis kana pulmonary embolism) haafanire kutora chikamu mukudzidziswa kwekutenderera kweropa, anodaro Dr. Bowman. Zvakare, avo vane chirwere chakakomba chemwoyo, hosha yeropa, chirwere chevascular, kushomeka kweropa, kana chero munhu ane pamuviri anofanira kudzivirira BFR kudzidziswa nekuti izvi zvinogona kuwedzera njodzi yekurohwa.

Icho Chinokosha

BFR inotyisa kwazvo kuwedzera musimba musimba uye saizi kana iwe uchiziva zvauri kuita uye uri kutarisirwa nepro, asi inogona kunge isiri iyo yakanakisa pfungwa yekuyedza iyo kekutanga iwe wega. Kana iwe uchifarira kuzviyedza, tsvaga murapi wepanyama kana mudzidzisi ane chirwere chekuyerera kweropa munzvimbo yako, kunyanya kana uri kubata nekukuvara iwe uchifunga kuti BFR inogona kukubatsira kuti udzoke kubva. Zvikasadaro, iwe unogona kuramba uchiomerera neyakajairwa uremu kudzidziswa, nekuti mhedzisiro yacho yakaoma kuita nharo nayo.

Ongororo ye