Igazi lithintela njani ukukhawulelana noNcedo lokubuyisela | BFR Specialist

Ngobukho boqeqesho lokuthintela ukuhamba kwegazi kwiingxoxo ezijikeleze abaqeqeshi bokuqina kunye neephysiotherapists, abantu baqala ukufuna iinkqubo zoqeqesho olungcono olunokubanceda bafikelele kumanqanaba amatsha omdlalo wezemidlalo.

 

Kumabala okukhuphisana; Umthamo wokuzilolonga wembaleki udla ngokuthintelwa ngamandla azo, kungekhona umnqweno wokuzilolonga. Ngabadlali be-elite kukho iinguqu ezincinci ezichaphazela ukubuyiswa; ukulala, ukondla, umthamo wokuqeqesha, indlela yoqeqesho, umsebenzi womzimba ... njl. Uqeqesho lokuthintelwa kokuhamba kwegazi yenye indlela kwaye kufuneka iqukwe kwingxoxo yeendlela ezikuncedayo ukuba uchache.

 

Yintoni uQeqesho lokuThintela ukuHamba kweGazi (BFR)?

 

Ngamafutshane, kuxa usebenzisa isixhobo se-tourniquet ukunqanda ukuhamba kwegazi ukuya kwiziphelo zakho ngelixa usenza umthambo. Ukuchacha ngokukhawuleza, kunye nesixa soqeqesho oluphezulu, lulingana neenzuzo.

 

I-BFR kunye noBuyiselo

 

Okokuqala masiqale ngengcamango yokuba i-BFR ayibangeli umonakalo wemisipha. Lo ngumba obaluleke kakhulu woqeqesho lwe-BFR. Ukuba ngoku senza imodyuli yokuphucula ukuchacha, ngoko asifuni ukuphula imicu yezihlunu kwinkqubo.

 

 

Cinga ngokubuyiselwa kwemisipha njenge-equation yeprotein balance. Iprotheyini ye-Net equilibrium ye-muscle protein breakdown. Singathanda ukuba ibhalansi yethu yeprotheyini yewebhu ibe ngaphezulu kwe-0 (kwi-favoble). Ibhalansi yeprotheyini efanelekileyo ibonisa ukuba sakha imisipha, singayiphuli.

 

Kukho abamakishi abahlukeneyo abasetyenziselwa ukufunda ukulinganisa ukuphuka kwemisipha efana ne-CK degrees kunye namanqanaba e-myoglobin. Ukulibaziseka kwe-muscle soreness (DOMS) kuye kwalinganiswa kwiindawo emva kwe-BFR. Isihloko siveze ukuba akukho kunyuka kwe-DOMS emva kokuthintelwa kokuhamba kwegazi. Kubonakala ngathi akukho manyathelo angathanga ngqo okanye ngokuthe ngqo omonakalo we-muscular onxulumene ne-BFR xa ujonge isifundo. Ngoko sinokugqiba ukuba ukusebenzisa i-BFR akuyi kwandisa ukungasebenzi kwemisipha emva kweseshoni yoqeqesho lomdlali.

 

Inkqubo yoBuyiselo nge-BFR

 

Eyona nto yokuqala esiya kuyijonga kukukhululwa okukhulu kwehomoni yokukhula. Izifundo zibonise ukuba kukho ukuya kuthi ga kwi-290% yokukhulisa ihomoni yokukhula elandela i-BFR. I-hormone yokukhula iyinxalenye ebalulekileyo kwi-collagen synthesis. I-Collagen synthesis yenza ukuba umzimba ubuyisele i-ligaments kunye nee-tendon, ezixhomekeke kwi-hydration yamandla kunye nesakhiwo sabo.

 

Imisipha, kanye njengemisipha, iphantsi komonakalo emva koqeqesho. Xa sinokonakala okuphezulu kwe-tendon (collagen) xa kuthelekiswa ne-tendon (hydration) synthesis sinokuphela ngokwenzakala okukhathazayo kwelungu (i-tendonopathy, tendonitis, tendonosis). Izifundo ezahlukeneyo zibonise ukuba kwandiswe indawo yecandelo elinqamlezayo kunye nokuqina kwe-tendon ephuculweyo xa kuthelekiswa ne-GH ephakanyisiweyo kwiqela lolawulo eliqhelekileyo ngaphandle kwe-GH.

 

Ithetha ukuthini kanye le nto kwimbaleki? Ukusabela kwehomoni yokuKhula ngoqeqesho lokuthintelwa kokuhamba kwegazi kunokukhokelela kumandla e-tendon kunye nokuqina, oko kubavumela ukuba baqeqeshe ixesha elide ngaphandle kokulimala.

 

I-hormone yokukhula inokudityaniswa nokuphilisa okukhulu kwithambo (enkosi kwi-collagen synthesis ephezulu). Uhlobo oluqhelekileyo lokulimala kwezemidlalo lubandakanya ukuphulwa koxinzelelo. Ukwaphuka koxinzelelo kuxa kukho ukuqhekeka kwe-collagen ngakumbi xa kuthelekiswa ne-collagen synthesis. I-BFR inokudlala indima ekuncedeni ukuyeka okanye ukunciphisa ukuphulwa koxinzelelo kubadlali.

 

Okulandelayo makhe sijonge kwi-IGF-1. I-insulin ifana nokukhula kwe-1 (IGF-1) ekugqibeleni iprotheni edibeneyo ekukhuleni kwemisipha. Xa sivavanya into efunekayo ekuphuhliseni izihlunu, sinokubuyela kule nxaki ikhankanywe ngaphambi kokuqhekeka kweprotein ye-protein equilibrium muscle. Ukuba uneprotheyini elungeleleneyo sinokugqiba ukuba ukuphuhliswa kwemisipha kuya kufezekiswa ngokusebenzisa unyango lwe-BFR. Izihlunu ezininzi ezidityanisiweyo xa kuthelekiswa nezihlunu ezitshatyalaliswayo zilingana nokukhula kwezihlunu. Ukuba ngoku sifumana iprotein elungeleleneyo, sinokugqiba kwelokuba imicu yezihlunu zethu iyachacha ngendlela ebekufanele ukuba yiyo. Xa kuthelekiswa nolawulo, xa usebenzisa uqeqesho lwe-BFR izifundo ezahlukeneyo zibonise ukuba kukho ukwanda kwenani le-IGF-1.

 

I-BFR iSebenzisa

 

I-BFR yayiza kwenzeka njengento yokugqibela oyenzile ngaphambi kokushiya i-gym. Unokwenza umzimba ophezulu okanye ophantsi, kodwa ukuba injongo yakho kukubuyisela ngokungqongqo izihlunu, ndingacebisa ukuba wenze umgca ongezantsi. Umgca ongezantsi unobunzima bemisipha oya kudala ukusabela okuphezulu. Ekubeni i-HGH kunye ne-IGF-1 zithwalwa kulo lonke ukuhamba kwegazi, umphumo wenkqubo (umzimba wonke). Kuya kuba kuhle ukwenza nokuba ngamazantsi okanye aphezulu. I-BFR ikhuselekile ukuba isetyenziswe yonke imihla, ngoko ke iyacetyiswa ukuba utshintshe umzimba ongaphezulu kwiintsuku zakho eziphambili zomzimba kunye nomzimba osezantsi ngokuyintloko kwiintsuku zakho ezisezantsi zomzimba.

 

 

 

Ukusetyenziswa kokukhethwa kwinqanaba elisezantsi luhlobo oluthile lwe-deadlift okanye i-squat eyenziwa kwi-20 ukuya kwi-30% ye-1RM yakho. Ukuziqhelanisa okukhethiweyo kumzimba ongasentla kuya kuba luhlobo oluthile lokutyhala phezulu, umqolo, okanye ucinezele. Kwakhona ngoku ujonge i-20-30 yepesenti ye-1RM. Unqwenela ukuba imithambo ibe lula. Ayingombono omangalisayo xa unyusa izihlunu okanye i-handstand pushups ukwenza i-BFR. Leyo yiresiphi yokusilela.

 

Indlela iya kuba kukusebenzisa iiseti ezi-4 ze-30/15/15/15 reps kunye nekhefu lesibini le-30 phakathi kweesethi kunye ne-2-yesibini ye-concentric kunye ne-second-second eccentric contraction ukufumana i-metabolic reaction. Iprothokholi iya kugqitywa malunga nemizuzu emi-4-5.

 

Ukubekwa kwee-cuffs kuya kuba kwincopho yengalo yakho, elona candelo lisondele kakhulu ngaphambi kwegxalaba, okanye umphezulu womlenze wakho, elona candelo liphantsi kwe-hip yakho. Sifuna ukuba uxinzelelo lwe-occlusion ye-occlusion ibe yipesenti ze-80 kwiindawo ezisezantsi kunye ne-50% ukuya kwiindawo eziphezulu. Ukuba uziva ukuba ndindisholo kunye nokuntyiloza, ucinezele kakhulu. Ayizi kukhululeka, kwaye iya kuba yeyona "mpompo" kunye "nokutshisa" owakhe wadibana nayo. Kufuneka kubekho i-zero numbness okanye ukuntlitheka xa usenza i-BFR.

 

Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .

 

NguDkt Alex Jimenez

 

Imixholo eyongezelelweyo: Ukunyamekela kwezemidlalo

 

Abadlali bezemidlalo baqhuba uchungechunge lwezandla kunye nokuzilolonga nsuku zonke ukwenzela ukukhusela umonakalo okanye ukulimala kwimidlalo ethile okanye kwimisebenzi yenyama kunye nokukhuthaza nokugcina amandla, ukuhamba kunye nokuguquguquka. Nangona kunjalo, xa ukulimala okanye iimeko zenzeke ngenxa yengozi okanye ngenxa yokuguqulwa okuphindaphindiweyo, ukunyamekela nokunyanga okufanelekileyo kunokuguqula umdlali we-athlete ukuba abuyele ukudlala ngokukhawuleza kwaye abuyele impilo yakhe yasekuqaleni.

 

ISIHLOKO ESIHAMBELAYO: UKUNGXELELWA KWENYE I-PUSH 24 / 7 ? IZiko lokuFama