Ntshav Flow Restriction Training yog dab tsi?

Zoo Siab

• Kev cob qhia txog kev txwv ntshav ua haujlwm li cas?
• Dab tsi yog cov txiaj ntsig ntawm kev qhia txog kev txwv ntshav?
• Puas muaj kev phom sij rau kev qhia txwv ntshav ntws?
• Cov Kab Hauv Qab
• Tshuaj xyuas rau

Yog tias koj puas tau pom ib tus neeg hauv lub gym nrog ib ncig ntawm lawv ob txhais caj npab lossis txhais ceg thiab xav tias lawv ntsia ... zoo, me ntsis vwm, ntawm no yog qhov tseeb nthuav: Lawv tej zaum yuav xyaum ua kev txwv kev txwv ntshav (BFR), kuj paub. raws li kev kawm occlusion. Thaum nws yuav zoo li coj txawv txawv rau cov tsis tau pib, nws yog qhov ua tau zoo tshaj plaws ntawm kev muaj zog thiab nce koj cov leeg nqaij thaum siv qhov hnyav uas yogtxoj kev sib zog dua li qhov koj ib txwm xav tau siv los sau cov txiaj ntsig zoo ib yam.

Tab sis qhov ntawd tsis tau txhais tias txhua tus yuav tsum ua. Nov yog yam koj yuav tsum paub txog BFR, suav nrog yuav qhia li cas yog tias nws yog rau koj.

Kev cob qhia txog kev txwv ntshav ua haujlwm li cas?

Kev txwv ntshav ntws txhais tau tias siv lub tshuab ncig tshwj xeeb (tsis zoo li tus kws saib xyuas neeg mob lossis zoo ib yam yuav qhwv ib puag ncig koj txhais caj npab ua ntej kos duab ntshav) kom txo qis ntshav ntws mus rau koj txhais ceg, piav qhia Hannah Dove, DPT, ATC, CSCS, kws kho mob ntawm kev kho lub cev ntawm Providence Saint John's Health Center's Performance Therapy hauv Santa Monica, CA. Tourniquet feem ntau yog qhwv ib ncig ntawm caj npab tsuas yog nyob hauv qab lub xub pwg lossis ib ncig ntawm ob txhais ceg hauv qab lub duav.

Yog tias koj ua BFR hauv lub chaw kho mob lub cev, lawv feem ntau yuav muaj cov qauv uas zoo ib yam li cov hlab ntshav siab, uas tso cai rau PT los tswj cov qib ntawm cov ntshav ntws.

Vim li cas thiaj ua li ntawd? Zoo, nrog kev qhia lub zog ib txwm muaj, koj xav tau lub nra hnyav (tsawg kawg 60 txog 70 feem pua ​​ntawm koj ib tus neeg sawv cev tshaj plaws) txhawm rau ua kom koj cov leeg muaj zog thiab loj dua. Nrog ib tug tourniquet, koj muaj peev xwm ua tau tib yam nyhuv nrog ib tug ntau lighter load. (Muaj feem cuam tshuam: Kev Tshawb Fawb Tshiab Qhia Tawm Lwm Qhov laj thawj Koj Yuav Tsum Nqa Hnyav)

Thaum koj nqa qhov hnyav, nws tsim qhov chaw ib puag ncig hypoxic hauv koj cov leeg vim qhov xav tau, uas tsuas yog txhais tau tias muaj cov pa tsawg dua li ib txwm. Kev cob qhia Hypertrophy siv load (qhov hnyav) thiab reps ua ke kom ncav cuag qaug zog thiab oxygen depletion sai dua. Thaum qhov ntawd tshwm sim, muaj kev tsim cov lactate, uas yog qhov ua rau "hlawv" zoo li thaum koj ua haujlwm hnyav. Siv lub tourniquet ua qhov no ib puag ncig hypoxic los ntawm kev txo cov ntshav ntws, tab sis tsis tas yuav tsum tau siv hnyav hnyav, hais tias Dove.

"Piv txwv li, yog tias koj ib txwm yuav tsum ua bicep curls nrog qhov hnyav 25-phaus txhawm rau ua kom koj lub zog bicep thiab cov leeg nqaij loj, nrog rau kev siv BFR koj tsuas yog yuav tsum tau siv ib-rau 5-phaus phaus kom ua tiav. Tib theem ntawm lub zog thiab hypertrophy (cov leeg loj hlob). Kev tshawb fawb tau pom tias ua BFR nrog cov loads uas yog 10 mus rau 30 feem pua ​​​​ntawm koj 1-rep max yog txaus los txhawb cov leeg nqaij vim BFR simulates tib qhov qis-oxygen ib puag ncig hauv koj cov leeg uas koj yuav tau txais los ntawm kev nqa hnyav dua.

Txawm hais tias qhov no yuav zoo li vwm, nws tsis yog lub tswv yim tshiab txhua. Eric Bowman, MD, M.P.H., tus pab xibfwb qhia txog kev phais orthopedic thiab kho kom zoo ntawm Vanderbilt University Medical Center hauv Franklin, TN hais tias "Cov neeg nqa khoom hnyav tau siv rau hauv cov txiaj ntsig ntawm BFR tau ntau xyoo."

Qhov tseeb tiag, Dr. Bowman hais tias, ib daim ntawv ntawm BFR hu ua Kaatsu kev cob qhia tau tsim los ntawm Dr. Yoshiaki Sato tom qab nws pom qhov tsis xis nyob hauv nws cov nyuj los ntawm kev zaum hauv ib txwm coj lub cev thaum lub sijhawm ua koob tsheej hauv Nyij Pooj xyoo 1960. Nws pom tau tias qhov no zoo ib yam li qhov kub hnyiab uas nws xav tau thaum ua haujlwm tawm thiab pib siv bands los rov ua cov teebmeem. "Koj yuav tau pom cov neeg nqa hnyav ntawm lub gym rov ua qhov no los ntawm kev hnav khaub ncaws ntawm lawv txhais tes lossis ob txhais ceg," said Dr. Bowman. Tam sim no, BFR tau siv thoob plaws ntiaj teb rau ntau lub hom phiaj.

Dab tsi yog cov txiaj ntsig ntawm kev qhia txog kev txwv ntshav?

Ib cag ntawm kev muaj zog ntxiv (txawm tias sab nraum koj qhov BFR ntu) thiab cov leeg nqaij, muaj qee qhov txiaj ntsig zoo nkauj ntawm kev qhia txog kev txwv ntshav.

Zuag qhia tag nrho, BFR yog ib txoj kev tshawb fawb zoo tiag tiag ntawm kev cob qhia. Bowman hais tias "Feem ntau ntawm cov kev tshawb fawb luam tawm tau nyob ntawm pab pawg me ntawm cov ncauj lus, tab sis cov txiaj ntsig tau muaj txiaj ntsig zoo," Bowman hais. Txij li thaum nws tau nyob ib puag ncig rau ntau xyoo lawm hauv ib daim ntawv lossis lwm qhov, muaj qhov tsim nyog ntawm kev tshawb xyuas seb nws ua haujlwm li cas thiab leej twg yuav tsum sim nws. (Related: Common Weight Lifting Questions for Beginners Who Ready to Train Heavy)

Ntawm no, qee qhov piv txwv ntawm cov neeg uas tuaj yeem tau txais txiaj ntsig los ntawm kev qhia txog kev txwv ntshav:

Nws ua rau cov neeg noj qab haus huv muaj zog. Hauv tib neeg yam tsis muaj kev raug mob, kev tshawb fawb-txhawb cov txiaj ntsig suav nrog nce cov leeg nqaij, lub zog, thiab kev tiv thaiv uas zoo ib yam li kev tawm dag zog lub cev hnyav, hais tias Dr. Bowman. Qhov ntawd txhais tau tias koj tuaj yeem nqa tauntau hnyav dua thiab tseem pom #gainz.

Nws kuj ua rau cov neeg raug mob muaj zog. Tam sim no, kev tshawb fawb BFR tau ua tiav rau cov tib neeg uas nyuam qhuav tau ua haujlwm lossis leej twg xav tau kev kho kom rov zoo vim li cas lossis lwm qhov. Ob peb txoj kev tshawb fawb tau txheeb xyuas cov txiaj ntsig rau cov neeg mob orthopedic, nrog rau tam sim no tseem tab tom ua, hais tias Dr. Bowman. "Qhov no muaj peev xwm dhau los ua qhov tseem ceeb hauv txoj kev peb rov kho cov neeg mob uas mob hauv caug, ACL raug mob, mob pob txha, tom qab phais lub hauv caug, thiab ntau ntxiv." BFR kuj tseem siv rau cov neeg mob laus uas xav tau kom muaj zog, tab sis tsis tuaj yeem nqa qhov hnyav. (Muaj feem cuam tshuam: Yuav Ua Li Cas Kuv Rov Qab Los Ntawm Ob ACL kua muag thiab Rov Qab Los Zoo Tshaj Plaws)

Koj tuaj yeem ua ntau yam kev tawm dag zog nrog BFR. Qhov tseem ceeb, koj tuaj yeem siv ib qho kev tawm dag zog uas koj ua hauv koj qhov kev tawm dag zog ib txwm muaj, txo qhov hnyav lossis hnyav, ntxiv tourniquet, thiab tau txais txiaj ntsig zoo ib yam. "Koj tuaj yeem ua txhua yam uas koj ib txwm ua nrog BFR: squats, lunges, deadlifts, push-ups, biceps curls, taug kev ntawm lub tshuab dhia," hais tias Kellen Scantlebury DPT, CSC, CEO ntawm Fit Club NY. "Qhov ua tau yog qhov kawg nkaus."

Sij hawm luv. "Hauv peb lub tsev kho mob, peb feem ntau yuav ua ib ce ib zaug rau xya feeb thiab feem ntau yuav ua peb qhov kev tawm dag zog tag nrho," Jenna Baynes, kws kho mob hais txog kev kho lub cev ntawm Tsev Kho Mob rau Kev phais tshwj xeeb. Hauv lwm lo lus, koj tuaj yeem tau txais kev ua haujlwm zoo heev hauv ib feem ntawm lub sijhawm vim tias koj siv ntau lub zog sib zog.

Puas muaj kev phom sij rau kev qhia txwv ntshav ntws?

Tab sis ua ntej koj tawm mus yuav BFR pluaj lossis DIY BFR cov khoom siv, ntawm no yog ob peb yam uas koj yuav tsum paub.

Koj yeej yuav tsum tau ua haujlwm nrog tus kws tshaj lij los pib. Thaum, nrog rau cov cuab yeej tsim nyog thiab tus neeg tau txais kev cob qhia zoo, BFR muaj kev nyab xeeb heev, Dove hais tias, "koj yuav tsum tsis txhob sim cov kev qhia txog kev txwv ntshav tsis muaj kev saib xyuas thiab kev taw qhia ntawm ib tus neeg uas muaj kev cob qhia tshwj xeeb BFR thiab BFR tau ntawv pov thawj. muaj kev nyab xeeb los sim txo qis kev ncig mus rau koj tus kheej txhais ceg yam tsis paub yuav ua li cas kom raug lossis tsis muaj txoj hauv kev los xyuas kom meej tias qhov ua kom lub siab nyob qis qis hauv qib nyab xeeb, "nws piav qhia.

Yog vim li cas rau qhov no yog qhov yooj yim zoo nkauj: tuaj yeem muaj teeb meem loj rau kev siv tsis raug thiab siv lub tourniquet rau koj li ko taw, xws li cov paj hlwb puas, cov leeg nqaij puas, thiab muaj feem yuav ua rau cov ntshav txhaws, Dove hais. "Raws li nrog rau txhua hom kev tawm dag zog, koj tus kws kho mob yuav tsum muab kev tshem tawm rau koj raws li koj cov kev mob nkeeg thiab keeb kwm kom koj tuaj yeem muaj zog nyob rau hauv txoj kev nyab xeeb tshaj plaws."

Tam sim no, txhawm rau ua BFR, koj yuav tsum yog tus kws kho mob lossis kws kho mob xws li kws kho lub cev, tus kws qhia kis las, tus kws kho mob ua haujlwm, lossis tus kws kho mob uas muajkuj tau dhau ib chav kawm kev txwv ntshav txaus. (Muaj feem cuam tshuam: Yuav Ua Li Cas Feem Ntau Ntawm Koj Lub Sijhawm Kho Mob Lub Cev)

Tom qab xyaum nrog tus kws tshaj lij, koj tuaj yeem ua BFR ntawm koj tus kheej. Nyob rau hauv rooj plaub ntawm BFR cov cuab yeej uas muaj lub twj tso kua mis, Scantlebury hais tias nws feem ntau nyiam kom cov neeg siv khoom siv nrog nws tsawg kawg rau qhov kev sib tham ua ntej nws zoo siab kom lawv sim nws tus kheej. "Thaum siv lub cuab yeej thawj zaug, koj yuav tsum txiav txim siab qhov siab tshaj plaws occlusion theem lossis theem uas tag nrho cov ntshav ntws tawm (lossis thaiv) mus rau qhov kawg." Tom qab koj qhov siab tshaj plaws tau txiav txim siab, koj tus kws kho mob lossis tus kws qhia yuav txiav txim siab seb lub cuab yeej yuav tsum muaj siab npaum li cas thaum koj cov kev cob qhia, uas yuav tsawg dua koj qhov siab tshaj plaws.

Tab sis txawm hais tias koj tsuas yog siv cov hlua uas tsis muaj lub twj tso kua mis, nws tseem tuaj yeem nyuaj rau ntsuas qhov nruj npaum li cas lawv yuav tsum yog qhov ua tau zoo tshaj plaws, thiab cov ntawv pov thawj tuaj yeem pab koj txiav txim siab qhov ntawd. Qhov zoo tshaj plaws, lawv yuav tsum nruj txaus kom cov ntshav ntws tau txwv, tab sis tsis nruj heev uas koj txav tsis tau.

Nws tsis tsim nyog rau sawv daws. "Txhua tus neeg uas muaj keeb kwm ntawm cov ntshav txhaws (tseem hu ua cov hlab ntsha sib sib zog nqus los yog pulmonary embolism) yuav tsum tsis txhob koom nrog kev qhia txog kev txwv cov ntshav, hais tias Dr. Bowman. Tsis tas li ntawd, cov neeg muaj mob plawv, kub siab, kab mob vascular, ntshav tsis txaus, lossis ib tus neeg uas cev xeeb tub yuav tsum zam kev kawm BFR vim qhov no yuav ua rau muaj kev pheej hmoo ntawm mob hlab ntsha tawg.

Cov Kab Hauv Qab

BFR zoo nkauj heev rau kev ua kom cov leeg nqaij muaj zog thiab loj yog tias koj paub tias koj tab tom ua dab tsi thiab koj tau raug saib xyuas los ntawm tus kws tshaj lij, tab sis nws yuav tsis yog lub tswv yim zoo tshaj plaws los sim nws thawj zaug ntawm koj tus kheej. Yog tias koj xav sim nws, nrhiav tus kws kho mob lub cev lossis tus kws qhia nrog cov ntawv pov thawj kev txwv ntshav hauv koj cheeb tsam, tshwj xeeb tshaj yog tias koj tab tom raug mob koj xav tias BFR tuaj yeem pab koj rov qab los. Txwv tsis pub, koj tseem tuaj yeem lo nrog cov kev qhia hnyav ib txwm muaj, vim tias cov txiaj ntsig zoo nkauj nyuaj rau kev sib cav.

Tshuaj xyuas rau