Kodi Maphunziro Oletsa Kuthamanga kwa Magazi Ndi Chiyani?

Zamkati

• Kodi maphunziro oletsa magazi amayenda bwanji?
• Ubwino wa maphunziro oletsa kutuluka kwa magazi ndi chiyani?
• Kodi pali zoopsa zilizonse pamaphunziro oletsa kuyendetsa magazi?
• Mfundo Yofunika Kwambiri
• Onaninso za

Ngati mudamuwonapo munthu wina pamalo ochitira masewera olimbitsa thupi atamangirira mikono kapena miyendo yawo kumtunda ndikuganiza kuti akuwoneka ... chabwino, wopenga pang'ono, nayi mfundo yosangalatsa: Mwina anali kuphunzira zoletsa magazi (BFR), yemwenso amadziwika monga maphunziro occlusion. Ngakhale zitha kuwoneka zachilendo kwa osadziwika, ndi njira yothandiza kwambiri yolimbikitsira kukula kwa minofu yanu pogwiritsa ntchito zolemera zomwenjira chopepuka kuposa momwe mungafunikire kugwiritsa ntchito kuti mutenge zomwezo.

Koma sizitanthauza kuti aliyense akuyenera kuzichita. Nazi zomwe muyenera kudziwa za BFR, kuphatikiza momwe mungadziwire ngati zili zoyenera kwa inu.

Kodi maphunziro oletsa magazi amayenda bwanji?

Kuletsa magazi kuyenda kumatanthauza kugwiritsa ntchito njira yapadera yoyendera (osati mosiyana ndi zomwe namwino kapena ofanana angakulunge m'manja musanatenge magazi) kuti achepetse magazi kumiyendo yanu, akufotokoza a Hannah Dove, DPT, ATC, CSCS, dokotala wazachipatala ku Therapy Performance Therapy ya Providence Saint John ku Santa Monica, CA. Maulendowa amakhala okutira m'manja pansi paphewa kapena mozungulira miyendo kunsi kwa mchiuno.

Ngati mumachita BFR mu ofesi ya opaleshoni ya thupi, nthawi zambiri amakhala ndi mawonekedwe omwe amawoneka ofanana ndi chikhomo cha magazi, chomwe chimalola PT kulamulira mlingo wa kuletsa kwa magazi.

Chifukwa chiyani? Chabwino, ndimaphunziro amphamvu zamtundu, mumafunikira katundu wolemera (osachepera 60 mpaka 70% ya rep max yanu imodzi) kuti minofu yanu ikhale yolimba komanso yokulirapo. Ndi tourniquet, mumatha kukwaniritsa zomwezo ndi katundu wopepuka kwambiri. (Zokhudzana: Phunziro Latsopano Likuwulula Chifukwa China Chomwe Muyenera Kukweza Kwambiri)

Mukakweza zolemera zolemera, zimapanga malo okhala ndi misempha chifukwa chofunidwa, zomwe zimangotanthauza kuti pali mpweya wocheperako kuposa masiku onse. Maphunziro a Hypertrophy amagwiritsa ntchito kulemera (kulemera) ndikubwereranso limodzi kuti akafike kutopa ndi kuchepa kwa oxygen mwachangu. Izi zikachitika, pali lactate yambiri, yomwe ndi yomwe imapangitsa kuti "muzimva kutentha" mukamagwira ntchito yolimba. Kugwiritsa ntchito zokopa alendo kumatsanzira chilengedwe chopanda pake pochepetsa magazi, koma osagwiritsa ntchito zolemera zolemetsa, amatero Nkhunda.

"Mwachitsanzo, ngati mungafunike kupanga ma bicep curls okhala ndi zolemera mapaundi 25 kuti mukulitse mphamvu yanu ya bicep ndi kukula kwa minofu, pogwiritsa ntchito BFR muyenera kungogwiritsa ntchito kulemera kwa kilogalamu imodzi mpaka 5 kuti mukwaniritse mlingo womwewo wa mphamvu ndi hypertrophy (kukula kwa minofu). Kafukufuku wasonyeza kuti kuchita BFR ndi katundu omwe ali 10 mpaka 30 peresenti ya 1-rep max ndi yokwanira kulimbikitsa kukula kwa minofu chifukwa BFR imayerekezera malo omwe ali ndi okosijeni omwe ali m'munsi mwa minofu yanu yomwe mungapeze ponyamula zolemera kwambiri.

Ngakhale izi zitha kumveka ngati zopenga, sizolondola kwenikweni. "Onyamula zolemera akhala akugwiritsa ntchito phindu la BFR kwazaka zambiri," atero a Eric Bowman, M.D., M.P.H., wothandizira pulofesa wa opaleshoni ya mafupa ndi kukonzanso ku Vanderbilt University Medical Center ku Franklin, TN.

Ndipotu, Dr. Bowman akuti, mawonekedwe a BFR otchedwa Kaatsu maphunziro adapangidwa ndi Dr. Yoshiaki Sato atawona kusautsika kwakukulu kwa ng'ombe zake pokhala pamwambo wachikhalidwe pamwambo wa Chibuda ku Japan m'ma 1960. Anazindikira kuti izi zimamvekanso chimodzimodzi ndimatenthedwe omwe amamverera akugwira ntchito ndikuyamba kugwiritsa ntchito magulu kuti abwezeretse zomwe zidachitika. “N’kutheka kuti munaonapo anthu onyamulira zitsulo kumalo ochitira masewera olimbitsa thupi akuchitira zimenezi mwa kuvala mabande m’manja kapena m’miyendo,” anatero Dr. Bowman. Tsopano, BFR ikugwiritsidwa ntchito padziko lonse lapansi pazinthu zosiyanasiyana.

Ubwino wa maphunziro oletsa kutuluka kwa magazi ndi chiyani?

Kupatula kukulira mphamvu (ngakhale kunja kwa magawo anu a BFR) ndikukula kwa minofu, pali zabwino zina zabwino kwambiri pamaphunziro oletsa magazi.

Ponseponse, BFR ndi njira yofufuzira bwino kwambiri. "Maphunziro ambiri omwe adasindikizidwa adakhala pagulu laling'ono, komabe zotsatira zake ndizazikulu," akutero Bowman. Popeza zakhala zikuchitika kwazaka zambiri munjira ina iliyonse, pakhala kafukufuku wambiri momwe imagwirira ntchito ndipo ndani ayenera kuyesera. (Zokhudzana: Mafunso Okwezera Kulemera Wamba kwa Oyamba Omwe Ali Okonzeka Kuphunzitsa Zolemera)

Nazi zina mwa zitsanzo za anthu omwe atha kupindula ndi maphunziro oletsa kuthamanga kwa magazi:

Zimapangitsa anthu athanzi kukhala olimba. Kwa anthu opanda kuvulala, zopindula zothandizidwa ndi kafukufuku zikuphatikizapo kuwonjezeka kwa kukula kwa minofu, mphamvu, ndi kupirira zomwe zimakhala zofanana ndi machitidwe ochita masewera olimbitsa thupi, akutero Dr. Bowman. Izi zikutanthauza kuti mutha kukwezazambiri zolemera zopepuka ndikuwonabe #gainz.

Zimapangitsanso anthu ovulala kukhala olimba. Tsopano, kafukufuku wa BFR ukuchitika kwa anthu omwe achita opaleshoni posachedwa kapena omwe amafunikira kukonzanso pazifukwa zina. Kafukufuku wochepa wapeza phindu kwa odwala mafupa, ndipo zambiri zomwe zikuchitika panopa, akutero Dr. Bowman. "Izi zikuyenera kukhala chitukuko chachikulu momwe tingabwezeretsere odwala omwe ali ndi vuto la mawondo, kuvulala kwa ACL, tendinitis, opareshoni ya mawondo pambuyo pake, ndi zina zambiri." BFR imagwiritsidwanso ntchito kwa okalamba omwe amafunika kulimba, koma sangathe kunyamula zolemetsa. (Zokhudzana: Momwe ndidapezera Misozi iwiri ya ACL ndikubwerera Olimba kuposa kale)

Mutha kuchita masewera olimbitsa thupi kwambiri ndi BFR. Kwenikweni, mutha kuchita masewera olimbitsa thupi omwe mumachita nthawi zonse, kuti muchepetse kunenepa kapena kulimba, kuwonjezera alendo, ndikupeza zotsatira zomwezo. "Mutha kuchita chilichonse chomwe mungachite ndi BFR: squats, lunges, deadlifts, push-ups, biceps curls, kuyenda pa treadmill," atero a Kellen Scantlebury D.P.T., C.S.C.S., CEO wa Fit Club NY. "Mwayi ndi zopanda malire."

Magawo ndi ochepa. "Kuchipatala chathu, timachita masewera olimbitsa thupi kamodzi kwa mphindi zisanu ndi ziwiri ndipo, makamaka, timachita masewera olimbitsa thupi katatu," atero a Jenna Baynes, dokotala wa zamankhwala ku Hospital for Special Surgery. Mwanjira ina, mutha kuchita masewera olimbitsa thupi kwakanthawi kochepa chifukwa mukugwiritsa ntchito zambiri zopepuka.

Kodi pali zoopsa zilizonse pamaphunziro oletsa kuyendetsa magazi?

Koma musanathamangire kugula BFR lamba kapena DIY BFR kit, Nazi zinthu zingapo zomwe muyenera kudziwa.

Muyenera kugwira ntchito ndi akatswiri kuti muyambe. Ngakhale, ndi zida zoyenera komanso munthu wophunzitsidwa bwino, BFR ndiyotetezeka kwambiri, atero Nkhunda, "simuyenera kuyesa maphunziro oletsa kuyendetsa magazi popanda kuyang'aniridwa ndi kuwongolera munthu amene ali ndi maphunziro a BFR ndipo ali ndi mbiri yabwino ya BFR. otetezeka kuyesa kuchepetsa kufalikira kwa miyendo yanu popanda kudziwa momwe mungachitire molondola kapena popanda njira yowonetsetsa kuti kupanikizika kwapakati kumakhala kotetezeka," akufotokoza motero.

Chifukwa cha izi ndi chophweka kwambiri: Pakhoza kukhala zovuta zazikulu kugwiritsa ntchito molakwika ndikugwiritsa ntchito zokongoletsera kumiyendo yanu, monga kuwonongeka kwa mitsempha, kuwonongeka kwa minofu, komanso chiopsezo chokhala ndi magazi, atero Nkhunda. "Mofanana ndi mitundu yonse yolimbitsa thupi, dokotala wanu ayenera kukupatsani chilolezo malinga ndi matenda anu ndi mbiri yanu kuti mukhale olimba m'njira yotetezeka."

Pakadali pano, kuti muchite BFR, muyenera kukhala akatswiri azachipatala kapena olimbitsa thupi monga othandizira olimbitsa thupi, ophunzitsa othamanga, othandizira pantchito, kapena chiropractor yemwe alikomanso adadutsa kalasi ya ziphaso zoletsa kutuluka kwa magazi. (Zokhudzana: Momwe Mungapindulire ndi Magawo Anu Ochizira Mwathupi)

Mukatha kuchita ndi akatswiri, mutha kuchita BFR nokha. Pankhani ya chida cha BFR chomwe chili ndi pampu, Scantlebury akuti amakonda kuti makasitomala azigwiritsa ntchito chipangizocho pambali pake kwa magawo asanu ndi limodzi asanakhale omasuka kuti ayesere okha. "Mukamagwiritsa ntchito chipangizochi kwa nthawi yoyamba, muyenera kudziwa milingo yayitali yotsekedwa kapena mulingo womwe magazi amayendetsedwa (kapena kutsekedwa) kumapeto." Mutatha kudziwa bwino, wodwalayo kapena wophunzitsayo azindikira momwe chipangizocho chiyenera kukakamira panthawi yamaphunziro anu, zomwe sizikhala zochepa kuposa zomwe mungakwanitse.

Koma ngakhale mutangogwiritsa ntchito zingwe zopanda pampu, zingakhale zovuta kudziwa momwe ziyenera kukhalira zolimba pazotsatira zabwino, ndipo pulogalamu yotsimikizika ingakuthandizeni kudziwa izi. Moyenera, ziyenera kukhala zothina mokwanira kuti magazi aziyenda pang'onopang'ono, koma osati mothina kwambiri kotero kuti simungathe kusuntha.

Sikoyenera kwa aliyense. "Aliyense amene ali ndi mbiri yokhudzana ndi magazi (yotchedwanso deep vein thrombosis kapena pulmonary embolism) sayenera kutenga nawo gawo pamaphunziro oletsa magazi," akutero Dr. Bowman. Komanso, omwe ali ndi matenda amtima, kuthamanga kwa magazi, matenda amitsempha, kusayenda bwino kwa magazi, kapena aliyense amene ali ndi pakati ayenera kupewa maphunziro a BFR chifukwa izi zingapangitse chiopsezo cha stroke.

Mfundo Yofunika Kwambiri

BFR ndiyabwino kwambiri kukulitsa mphamvu ndi kukula kwa minofu ngati mukudziwa zomwe mukuchita ndipo mukuyang'aniridwa ndi pro, koma mwina sichingakhale lingaliro labwino kuyiyesa koyamba nokha. Ngati mukufuna kuyesera, funsani othandizira kapena ophunzitsira omwe ali ndi chidziwitso choletsa magazi m'dera lanu, makamaka ngati mukuvulala mukuganiza kuti BFR ingakuthandizeni kubwerera. Kupanda kutero, mutha kupitilizabe kuphunzira zolimbitsa thupi, chifukwa zotsatirazo ndizovuta kutsutsana nazo.

Onaninso za