Kuyini Ukuqeqeshwa Kokuvimbela Ukugeleza Kwegazi?

-Delile

• Kusebenza kanjani ukuqeqeshwa kokuvinjelwa kokugeleza kwegazi?
• Ziyini izinzuzo zokuqeqeshwa kokuvinjelwa kwegazi?
• Ingabe zikhona izingozi ekuqeqeshweni kokuvimbela ukuhamba kwegazi?
• Umugqa Ophansi
• Buyekeza kwe-

Uma uke wabona umuntu ejimini enezintambo ezungeze izingalo noma imilenze yakhe ephezulu futhi wacabanga ukuthi zibukeka ... kahle, kuyahlanya okuncane, nali iqiniso elithandekayo: Cishe bebenza ukuqeqeshwa kokuvinjelwa kwegazi (BFR), okwaziwa futhi njengokuqeqeshwa kwe-occlusion. Yize kungahle kubonakale kuxakile kwabangaqaliwe, empeleni kuyindlela ephumelela kakhulu yokuqina nokukhulisa imisipha yakho ngenkathi usebenzisa izinsimbiindlela ilula kunalokho obungadinga ukukusebenzisa ukuze uvune imiphumela efanayo.

Kepha lokho akusho ukuthi wonke umuntu kufanele akwenze. Nakhu okudingeka ukwazi nge-BFR, kufaka phakathi ukuthi ungatshela kanjani ukuthi kulungile yini kuwe.

Kusebenza kanjani ukuqeqeshwa kokuvinjelwa kokugeleza kwegazi?

Ukuvinjelwa kokugeleza kwegazi kusho ukusebenzisa uhlelo olukhethekile lwe-tourniquet (okungafani nalokho umhlengikazi noma okufanayo angakusonga engalweni yakho ngaphambi kokudonsa igazi) ukuze wehlise ukugeleza kwegazi ezithweni zakho, kuchaza u-Hannah Dove, DPT, ATC, CSCS, udokotela wezokwelashwa ngokomzimba I-Providence Saint John's Health Therapy Therapy eSanta Monica, CA. I-tourniquet ivamise ukusonga ezingalweni ngaphansi kwehlombe noma emilenzeni ngezansi nje kwe-hip.

Uma wenza i-BFR ehhovisi labelaphi bomzimba, bavame ukuba nenguqulo ebukeka ifana nesigaxa somfutho wegazi, esivumela i-PT ukuthi ilawule izinga lomkhawulo wokuhamba kwegazi.

Kungani lokho? Yebo, ngokuqeqeshwa kwamandla wendabuko, udinga umthwalo osindayo (okungenani amaphesenti angama-60 kuye kwangama-70 we-rep max yakho eyodwa) ukuze wenze imisipha yakho iqine futhi ibe nkulu. Nge-tourniquet, uyakwazi ukufeza umphumela ofanayo ngomthwalo olula kakhulu. (Okuhlobene: Isifundo Esisha Siveza Esinye Isizathu Sokuthi Uphakamise Kakhulu)

Uma uphakamisa izinsimbi ezisindayo, kwakha imvelo ethokomele e-hypoxic emisipha yakho ngenxa yesidingo, okusho nje ukuthi kunomoya-mpilo omncane kunokujwayelekile. Ukuqeqeshwa kwehypertrophy kusebenzisa umthwalo (isisindo) bese kubuyela emuva ndawonye ukufinyelela ukukhathala nokuncipha komoya-mpilo ngokushesha. Uma lokho kwenzeka, kunenqwaba ye-lactate, okuyiyonanto ebangela lokho "kuvutha" komuzwa lapho wenza ukuzilolonga okunzima. Isebenzisa i-tourniquet ilingisa le ndawo engenabuthi ngokunciphisa ukugeleza kwegazi, kepha ngaphandle kokusebenzisa izinsimbi ezisindayo, kusho ijuba.

"Isibonelo, uma kungadingeka ukuthi wenze ama-bicep curls anesisindo esingamakhilogremu angu-25 ukuze wandise amandla akho e-bicep nosayizi wemisipha, usebenzisa i-BFR uzodinga kuphela ukusebenzisa isisindo sikakhilogremu elilodwa kuya ku-5 ukuze uzuze izinga elifanayo lamandla ne-hypertrophy (ukukhula kwemisipha). " Ucwaningo lukhombisile ukuthi ukwenza i-BFR ngemithwalo engamaphesenti ayi-10 kuye kwangama-30 we-1-rep max yakho kwanele ukukhuthaza ukukhula kwemisipha ngoba i-BFR ilingisa imvelo efanayo ye-oxygen ephansi emisipheni yakho ongayithola ngokuphakamisa izinsimbi ezisindayo.

Yize lokhu kungazwakala kuwuhlanya, empeleni akuwona umqondo omusha nhlobo. "Abaphakamisa izinsimbi bebelokhu bethatha izinzuzo ze-BFR iminyaka eminingi," kusho u-Eric Bowman, M.D., M.P.H., umsizi kaprofesa wokuhlinzwa kwamathambo nokuvuselelwa eVanderbilt University Medical Center eFranklin, TN.

Eqinisweni, uDkt. Bowman uthi, uhlobo lwe-BFR olubizwa ngoqeqesho lukaKaatsu lwenziwa nguDkt. Yoshiaki Sato ngemuva kokubona ukungakhululeki okuphawulekayo kumathole akhe ngenxa yokuhlala ngokwesiko ngesikhathi somkhosi wamaBuddha eJapan ngawo-1960. Wabona ukuthi lokhu kuzwakala kufana nemizwa evuthayo ayizwa ngenkathi esebenza futhi waqala ukusebenzisa amabhande ukuphindaphinda imiphumela. “Kungenzeka uke wababona abantu abaphakamisa izinsimbi ejimini benza lokhu ngokufaka amabhande ezingalweni noma emilenzeni,” kusho uDkt. Bowman. Manje, i-BFR isetshenziswa emhlabeni wonke ngezinjongo ezihlukahlukene.

Ziyini izinzuzo zokuqeqeshwa kokuvinjelwa kwegazi?

Ngaphandle kwamandla anda (ngisho nangaphandle kweseshini yakho ye-BFR) nokukhula kwemisipha, kunezinzuzo ezinhle kakhulu zokuqeqeshwa kokuvinjelwa kokugeleza kwegazi.

Sekukonke, i-BFR iyindlela ecwaningwe kahle yokuqeqesha. “Izifundo eziningi ezishicilelwe bezisemaqenjini amancane ezifundo, nokho imiphumela mikhulu,” kusho uBowman. Njengoba sekuphele amashumi eminyaka ikhona ngandlela thile, kube nenani elifanele lokuphenywa kokuthi lisebenza kanjani nokuthi ngubani okufanele azame. (Okuhlobene: Imibuzo Ejwayelekile Yokuphakamisa Isisindo Kwabaqalayo Abalungele Ukuqeqesha Okusindayo)

Lapha, isibonelo esithile sabantu abangazuza ekuqeqeshweni kokuvimbela ukuhamba kwegazi:

Kwenza abantu abaphilile babe namandla. Kubantu abangenakho ukulimala, izinzuzo ezisekelwa ocwaningweni zifaka phakathi ukwanda kosayizi wemisipha, amandla, nokubekezela okufana nemikhuba yokuzivocavoca isisindo esiphezulu, kusho uDkt. Bowman. Lokho kusho ukuthi ungaphakamisaokuningi izisindo ezilula futhi usabona #gainz.

Kwenza nabantu abalimele baqine. Manje, kwenziwa ucwaningo lwe-BFR kubantu abasanda kwenziwa imisebenzi noma abadinga ukuvuselelwa ngezizathu ezithile. Ucwaningo olumbalwa lukhombe izinzuzo zeziguli zamathambo, kanti ezinye ziyaqhubeka njengamanje, kusho uDkt. Bowman. "Lokhu kunamandla okuba intuthuko enkulu endleleni esivuselela ngayo iziguli ezinezinhlungu zamadolo, ukulimala kwe-ACL, i-tendinitis, ukuhlinzwa kwamadolo ngemva kokuhlinzwa, nokunye." I-BFR iphinde isetshenziswe ezigulini esezikhulile ezidinga ukuqina, kodwa ezingakwazi ukuphakamisa izinsimbi ezinzima. (Okuhlobene: Indlela Engithole Ngayo Izinyembezi Ezimbili ze-ACL futhi Ngabuya Nginamandla Kunakuqala)

Ungenza noma yikuphi ukuzivocavoca nge-BFR. Empeleni, ungathatha noma yikuphi ukuzivocavoca okwenzayo enkambisweni yakho ejwayelekile yokuzivocavoca, wehlise isisindo noma umfutho, wengeze i-tourniquet, bese uthola imiphumela efanayo. "Ungenza noma yini ojwayele ukuyenza nge-BFR: squats, lunges, deadlifts, push-ups, biceps curls, walk on a treadmill," kusho uKellen Scantlebury D.P.T., C.S.C.S., umphathi weFit Club NY. "Amathuba awapheli ngempela."

Amaseshini amafushane. "Emtholampilo wethu, sizovivinya umzimba owodwa imizuzu eyisikhombisa futhi, ikakhulukazi, sizokwenza izivivinyo ezintathu ngokuphelele," kusho uJenna Baynes, udokotela wezokwelapha e-Hospital for Special Surgery. Ngamanye amazwi, ungathola ukujima okuhle ngempela ngengxenyana yesikhathi ngoba usebenzisa imithwalo elula kakhulu.

Ingabe zikhona izingozi ekuqeqeshweni kokuvimbela ukuhamba kwegazi?

Kodwa ngaphambi kokuthi uphelelwe ukuthenga ibhande le-BFR noma ikhithi ye-DIY BFR, nazi izinto ezimbalwa okufanele uzazi.

Udinga ngempela ukusebenza nochwepheshe ukuze uqalise. Nakuba, ngemishini efanele kanye nomuntu oqeqeshwe kahle, i-BFR iphephe kakhulu, kusho uDove, "akufanele uzame ukuqeqeshwa kokuvinjelwa kwegazi ngaphandle kokuqondiswa nokuqondiswa komuntu onokuqeqeshwa okuqondile kwe-BFR futhi oqinisekisiwe we-BFR. Ngeke kube kuphephile ukuzama ukunciphisa ukujikeleza kwegazi ezithweni zakho ngaphandle kokwazi ukuthi ukwenze kanjani ngendlela efanele noma ngaphandle kwendlela yokuqinisekisa ukuthi ingcindezi yokuvala ingaphakathi ihlala ezingeni eliphephile," kuchaza yena.

Isizathu salokhu silula kakhulu: Kungase kube nezinkinga ezinkulu ekusebenziseni ngokungalungile nokusebenzisa i-tourniquet ezithweni zakho, njengokulimala kwezinzwa, ukulimala kwemisipha, kanye nengozi yokwenza amahlule egazi, kusho uDove. "Njengazo zonke izinhlobo zokuzivocavoca, udokotela wakho kufanele akunikeze imvume ngokusekelwe ezimweni zakho zezokwelapha kanye nomlando ukuze uqine ngendlela ephephile ngangokunokwenzeka."

Okwamanje, ukuze wenze i-BFR, udinga ukuba uchwepheshe wezokwelapha noma wokuqina komzimba njengomelaphi womzimba, umqeqeshi wezemidlalo oqinisekisiwe, uchwepheshe wezomsebenzi, noma udokotela wezifo ezithathelwanayo oye wathola usizo oluphuthumayo.futhi uphumelele ikilasi lesitifiketi sokuvinjelwa kokugeleza kwegazi. (Okuhlobene: Ungayisebenzisa Kanjani Izikhathi Zakho Zokwelapha Ngomzimba)

Ngemva kokuzijwayeza nochwepheshe, ungase ukwazi ukwenza i-BFR uwedwa. Endabeni yedivayisi ye-BFR enepompo, uScantlebury uthi uthanda kakhulu ukuthi amaklayenti asebenzise le divayisi eceleni kwakhe okungenani amaseshini ayisithupha ngaphambi kokuba azizwe ekhululekile uma ezama eyedwa. "Uma usebenzisa idivayisi okokuqala, udinga ukucacisa amazinga aphezulu okuvala noma izinga lapho ukugeleza kwegazi okuphelele kuvalwe khona (noma kuvinjwe) kuya emaphethelweni." Ngemuva kokuthi kunqunywe ubukhulu bakho, umeluleki wakho noma umqeqeshi wakho uzothola ukuthi ingcindezi okufanele ibe nayo kangakanani ngesikhathi sokuqeqeshwa kwakho, ezoba ngaphansi kobukhulu bakho.

Kepha noma ngabe usebenzisa imichilo engenampompo, kusengaba nzima ukulinganisa kahle ukuthi kufanele iqine kangakanani ukuthola imiphumela emihle, futhi i-pro eqinisekisiwe ingakusiza ukunqume lokho. Okufanelekile, kufanele ziqine ngokwanele ukuthi ukugeleza kwegazi kuvinjelwe, kepha hhayi okuqinile kangangokuba ungakwazi ukunyakaza.

Akufanele wonke umuntu. "Noma ubani onomlando we-blood clots (owaziwa nangokuthi i-deep vein thrombosis noma i-pulmonary embolism) akufanele ahlanganyele ekuqeqesheni ukuvinjelwa kwegazi, kusho uDkt. noma ngubani okhulelwe kufanele agweme ukuqeqeshwa kwe-BFR ngoba lokhu kungakhuphula ubungozi bokushaywa unhlangothi.

Umugqa Ophansi

I-BFR inhle kakhulu ekukhuliseni amandla emisipha nosayizi uma wazi ukuthi wenzani futhi ugadwa uchwepheshe, kodwa kungase kungabi umqondo ongcono kakhulu ukuyizama okokuqala uwedwa. Uma unentshisekelo yokuzama, funa umelaphi noma umqeqeshi onesitifiketi sokuvimbela ukuhamba kwegazi endaweni yakho, ikakhulukazi uma ubhekene nokulimala ocabanga ukuthi i-BFR ingakusiza ukuthi ubuye. Uma kungenjalo, usengakwazi ukunamathela ekuqeqesheni isisindo sendabuko, ngoba imiphumela inzima kakhulu ukuphikisana nayo.

Buyekeza kwe-