Luyintoni uQeqesho lokuThintela ukuhamba kwegazi?

Umxholo

• Usebenza njani uqeqesho lokuthintela ukuhamba kwegazi?
• Ziziphi iingenelo zoqeqesho lokunqanda ukuhamba kwegazi?
• Ngaba kukho nayiphi na ingozi kuqeqesho lokuthintela ukuhamba kwegazi?
• Umgca ongezantsi
• Uphengululo lwe

Ukuba uke wambona umntu kwindawo yokuzivocavoca ephethe iibhendi ejikeleze iingalo zabo ezingaphezulu okanye emilenzeni kwaye wacinga ukuba bajonge ... kuhle, ukuphambana okuncinci, nantsi into enomdla: Mhlawumbi bebeqhelisela uqeqesho lokuthintela ukuhamba kwegazi (BFR), eyaziwayo. njengoqeqesho lokuvalela. Ngelixa isenokukhangeleka ingaqhelekanga kubantu abangaziyo, yeyona ndlela isebenzayo yokomelela kunye nokukhulisa ubunzima bezihlunu zakho ngelixa usebenzisa iintsimbi.indlela Ikhaphukhaphu kunento oqhele ukudinga ukuyisebenzisa ukuze uvune iziphumo ezifanayo.

Kodwa oko akuthethi ukuba wonke umntu kufuneka ayenze. Nantsi into ekufuneka uyazi malunga ne-BFR, kubandakanya nendlela yokuxelela ukuba ikulungele na.

Usebenza njani uqeqesho lokuthintela ukuhamba kwegazi?

Ukuthintelwa kokuhamba kwegazi kuthetha ukusebenzisa inkqubo yokhenketho ekhethekileyo (hayi ngokungafaniyo nomongikazi okanye into efanayo enokugoqa ingalo yakho ngaphambi kokutsala igazi) ukunciphisa ukuhamba kwegazi kwimilenze yakho, ucacisa uHannah Dove, DPT, ATC, CSCS, ugqirha wezonyango IProvidence Saint John's Health Centre's Performance Therapy eSanta Monica, CA. I-tourniquet ihlala isongelwe kwiingalo phantsi kwegxalaba okanye kwimilenze engezantsi kwesinqe.

Ukuba wenza i-BFR kwi-ofisi yezonyango, baya kuhlala benenguqulo ejongeka ngokufana noxinzelelo lwegazi, evumela i-PT ukuba ilawule inqanaba lokuthintela ukuhamba kwegazi.

Kutheni usitsho? Ewe, ngoqeqesho lwamandla emveli, udinga umthwalo onzima (ubuncinci i-60 ukuya kwi-70 ipesenti ye-rep max yakho enye) ukuze wenze izihlunu zakho zomelele kwaye zibe nkulu. Nge-tourniquet, unako ukufezekisa umphumo ofanayo kunye nomthwalo olula kakhulu. (Idibeneyo: Isifundo esitsha sityhila esinye isizathu sokuba ufanele ukuphakamisa kakhulu)

Xa uphakamisa iintsimbi ezinzima, idala indawo ye-hypoxic yendawo kwizihlunu zakho ngenxa yemfuno, okuthetha nje ukuba kukho ioksijini encinci kunesiqhelo. Ukuqeqeshwa kwe-Hypertrophy isebenzisa umthwalo (ubunzima) kunye nokuphindaphinda kunye nokufikelela ukukhathala kunye nokunciphisa i-oxygen ngokukhawuleza. Xa oko kusenzeka, kukho i-buildup ye-lactate, nto leyo ebangela ukuba "uvutha" uvakalelo xa usenza umthambo onzima. Ukusebenzisa i-tourniquet kulingisa le ndawo ye-hypoxic ngokunciphisa ukuhamba kwegazi, kodwa ngaphandle kokuba usebenzise ngokwenene ubunzima obunzima, utsho uDove.

"Umzekelo, ukuba ngesiqhelo kuya kufuneka wenze ii-bicep curls ezinobunzima obungama-25 eepawundi ukuze wandise amandla akho e-bicep kunye nobukhulu bemisipha, usebenzisa i-BFR kuya kufuneka usebenzise ubunzima beponti enye ukuya kwi-5 ukufezekisa inqanaba elifanayo lamandla kunye ne-hypertrophy (ukukhula kwemisipha). Uphando lubonakalisile ukuba ukwenza i-BFR ngemithwalo eyi-10 ukuya kwi-30 yepesenti ye-1-rep max yakho yanele ukukhuthaza ukukhula kwemisipha kuba i-BFR ilinganisa imeko yeoksijini esezantsi kwimisipha yakho onokuyifumana ngokuphakamisa ubunzima obunzima.

Ngelixa oku kunokuba ngathi kukuphambana, ayisiyombono intsha kwaphela. "U-Eric Bowman, MD, M.P.H., unjingalwazi oncedisayo wotyando lwamathambo kunye nokubuyiselwa kwimeko yesiqhelo eVanderbilt University Medical Centre eFranklin, TN" utshilo u-Eric Bowman, MD, M.P.H.

Ngapha koko, ugqirha Bowman uthi, uhlobo lwe-BFR olubizwa ngokuba luqeqesho lukaKaatsu lwenziwa nguGqirha Yoshiaki Sato emva kokuba efumanise ukungakhululeki okubonakalayo kumathole akhe ehleli ngendlela yemveli ngexesha lomsitho wamaBuddha eJapan kwiminyaka yoo-1960. Wayeqonda ukuba oku kuvakala kufana nemvakalelo yokutsha awayeziva xa esebenza kwaye waqala ukusebenzisa amabhanti ukuphinda-phinda iziphumo. Ungabona abantu abaphakamisa iintsimbi kwindawo yokuzivocavoca beyiphindaphinda lento ngokunxiba imitya ezingalweni okanye emilenzeni, utshilo uGqirha Bowman. Ngoku, i-BFR isetyenziswa kwihlabathi liphela ngeenjongo ezahlukeneyo.

Ziziphi iingenelo zoqeqesho lokunqanda ukuhamba kwegazi?

Ngaphandle kwamandla anyukayo (nangaphandle kweeseshoni zakho ze-BFR) kunye nokukhula kwemisipha, kukho izibonelelo ezintle ezimangalisayo zoqeqesho lokuthintela ukuhamba kwegazi.

Ngokubanzi, i-BFR yeyona ndlela iphandwe kakuhle yoqeqesho. "Uninzi lwezifundo ezipapashiweyo bezikumaqela amancinci ezifundo, kodwa iziphumo zininzi," utshilo uBowman. Kuba sele ijikeleze amashumi eminyaka ngakwindlela enye okanye enye, bekukho isixa esifanelekileyo sophando malunga nokuba isebenza njani kwaye ngubani ekufuneka eyizamile. (Idibeneyo: Imibuzo yokuPhakamisa isisindo esiqhelekileyo yaBasaqalayo abakulungeleyo ukuQeqesha kakhulu)

Apha, umzekelo othile wabantu abanokuxhamla kuqeqesho lokuthintela ukuhamba kwegazi:

Kwenza abantu abasempilweni bomelele. Kubantu ngaphandle kokonzakala, izibonelelo ezixhaswa ngophando zibandakanya ukwanda kobungakanani bemisipha, amandla, kunye nokunyamezela okufana neendlela zokuzilolonga ubunzima obukhulu, utshilo uGqirha Bowman. Oko kuthetha ukuba unokuphakamisakakhulu iintsimbi ezilula kwaye usabona #gainz.

Ikwenza abantu abonzakeleyo bomelele. Ngoku, uphando lwe-BFR lwenziwa kubantu abasandula ukwenza imisebenzi okanye abafuna ukubuyiselwa kwimeko yesiqhelo ngenxa yezizathu ezithile. Izifundo ezimbalwa zichonge izibonelelo kwizigulane zamathambo, kunye nokuqhubekayo ngoku, utsho uGqr Bowman. "Oku kunokukwazi ukuba yinkqubela phambili enkulu kwindlela esihlaziya ngayo abaguli abaneentlungu emadolweni, ukulimala kwe-ACL, i-tendinitis, utyando lwasemva kwedolo, kunye nokunye." I-BFR ikwasetyenziswa kwizigulana ezisele zikhulile ezifuna ukomelela, kodwa azikwazi ukuphakamisa iintsimbi ezinzima. (Idibeneyo: Ndiphinde ndabuya njani kwiinyembezi ezimbini ze-ACL kwaye ndabuya ndomelele kunakuqala)

Unokwenza nawuphi na umthambo nge-BFR. Ngokusisiseko, unokuthatha nayiphi na imithambo oyenzayo kwindlela yakho yesiqhelo yokuzilolonga, ukunciphisa ubunzima okanye ukuqina, yongeza i-tourniquet, kwaye ufumane iziphumo ezifanayo. "Unokwenza nantoni na oqhele ukuyenza nge-BFR: i-squats, imiphunga, i-deadlifts, i-push-ups, i-biceps curls, ukuhamba kwi-treadmill," utshilo uKellen Scantlebury D.P.T., C.S.C.S., i-CEO ye-Fit Club NY. "Izinto ezinokwenzeka ngokwenene azipheli."

Iiseshoni zimfutshane. "Kwiklinikhi yethu, siya kwenza umthambo omnye imizuzu esixhenxe kwaye, ubukhulu becala, siya kwenza imithambo emithathu," utshilo uJenna Baynes, ugqirha wezonyango e-Hospital for Special Surgery. Ngamanye amagama, ungafumana umthambo oncomekayo kwiqhezu lexesha kuba usebenzisa imithwalo elula kakhulu.

Ngaba kukho nayiphi na ingozi kuqeqesho lokuthintela ukuhamba kwegazi?

Kodwa ngaphambi kokuba uphume uye kuthenga i-BFR strap okanye i-DIY BFR kit, Nazi izinto ezimbalwa omele uzazi.

Kufuneka ngokwenene usebenze nengcali ukuze uqalise. Ngelixa, ngezixhobo ezifanelekileyo kunye nomntu oqeqeshwe ngokufanelekileyo, i-BFR ikhuselekile kakhulu, itsho ihobe, "akufuneki uzame uqeqesho lokuthintela ukuhamba kwegazi ngaphandle kolawulo kunye nolwalathiso lomntu onoqeqesho oluthile lwe-BFR kwaye uqinisekiswe yi-BFR. ukhuselekile ukuzama ukunciphisa ukujikeleza kumalungu akho ngaphandle kokwazi ukwenza ngokuchanekileyo okanye ngaphandle kwendlela yokuqinisekisa ukuba uxinzelelo lwe-occlusion luhlala kwinqanaba elikhuselekileyo, "uyacacisa.

Isizathu soku silula: Kunokubakho iingxaki ezinzima ekusebenziseni ngokungalunganga kunye nokusebenzisa i-tourniquet kwimilenze yakho, njengomonakalo wemithambo-luvo, ukonakala kwemisipha, kunye nomngcipheko wokwenza amahlwili egazi, itsho ihobe. "Njengazo zonke iindlela zokuzilolonga, ugqirha wakho kufuneka akunike imvume yokujonga imeko zonyango kunye nembali ukuze womelele ngendlela ekhuselekileyo."

Okwangoku, ukuze wenze i-BFR, kufuneka ube yingcali yezonyango okanye yokomelela komzimba njengonyango lomzimba, umqeqeshi wezemidlalo oqinisekisiweyo, ugqirha wezomsebenzi, okanye ugqirha wezonyangokananjalo uphumelele udidi lokuqinisekiswa kokuthintelwa kwegazi. (Eyeleleneyo: Ungenza njani uninzi lweeSeshini zakho zonyango loNyango)

Emva kokuziqhelanisa nengcali, unokukwazi ukwenza i-BFR ngokwakho. Kwimeko yesixhobo se-BFR esinempompo, uScantlebury uthi ngokuqhelekileyo uthanda ukuba abathengi basebenzise isixhobo ecaleni kwakhe ubuncinane iiseshoni ezintandathu ngaphambi kokuba azive ekhululekile ukuba bazame ngokwabo. "Xa usebenzisa isixhobo okokuqala ngqa, kufuneka umisele awona manqanaba aphezulu wokuvaleka okanye inqanaba lokungena kwegazi lilonke (okanye livaliwe) ukuya eziphelweni." Emva kokuba ubuninzi bakho bugqityiwe, ugqirha wakho okanye umqeqeshi uya kufumanisa ukuba ingcinezelo yesixhobo kufuneka ibe nayo njani ngexesha leseshoni yoqeqesho, eya kuba ngaphantsi kobukhulu bakho.

Kodwa nokuba usebenzisa nje iintambo ezingenampompo, kusenokuba nzima ukulinganisa ukuba ziqine kangakanani na kwiziphumo ezingcono, kwaye ipro eqinisekisiweyo inokukunceda ukuba ufumanise oko. Ngokufanelekileyo, kuya kufuneka ziqinise ngokwaneleyo ukuba ukuhamba kwegazi kuthintelwe, kodwa kungabi kubi kangangokuba ungabinako ukuhamba.

Ayilunganga wonke umntu. "Nabani na onembali yamahlwili egazi (ekwabizwa ngokuba yi-vein thrombosis okanye i-pulmonary embolism) akufuneki athathe inxaxheba kuqeqesho lokuthintela ukuhamba kwegazi, utshilo uGqirha Bowman. Kananjalo, abo banesifo sentliziyo, uxinzelelo lwegazi, isifo semithambo, ukungahambi kakuhle kwegazi, okanye nabani na okhulelweyo kufuneka aphephe uqeqesho lwe-BFR njengoko oku kunokunyusa umngcipheko wokubetha.

Umgca ongezantsi

I-BFR iyamangalisa ngokunyusa amandla omzimba kunye nobukhulu ukuba uyazi ukuba wenzani kwaye ujongisiswe yipro, kodwa isenokungabi yeyona nto ilungileyo ukuzama ngokwakho okokuqala. Ukuba unomdla wokuzama, khangela ugqirha okanye umqeqeshi ngesatifikethi sokuthintela ukuhamba kwegazi kwindawo yakho, ngakumbi ukuba ujongene nokwenzakala ucinga ukuba iBFR inokukunceda ubuye. Ngaphandle koko, ungasabambelela kuqeqesho lobunzima bendabuko, kuba iziphumo zinzima kakhulu ukuphikisana nazo.

Uphengululo lwe