There are so many occlusion trainings for fitness. Have you ever known of blood flow restriction training? This training can improve the effect of muscle growth by using bands to restrict the flow of blood! You might be thinking, what is this? Is it useful for building muscle? How to do blood flow restriction training?
The blood flow restriction is Blood Flow Restriction Training, or BFR for short. It allows our venous blood to be restricted and unable to return, and arterial blood can still flow into our training part. It will be causing blood to accumulate in this part, and there is a strong sense of congestion.
The anaerobic environment created by blood flow restriction training can promote muscle growth, because muscle cells will degrade glucose in the muscles into energy (ATP) lactic acid and other metabolites when oxygen is insufficient and urgently need energy. These accumulations can give a signal of muscle growth.
When you are beginning BfR training, we need to prepare bfr bands occlusion training bands. Of course, you can also use general knee pads or elastic bands, but it is recommended to use the professional blood flow restriction bands.
Where should the blood flow restriction band be tied? You must be tied to the upper position of the body part to be trained as much as possible. For the above arm, you should be tied to the upper position of the biceps.
How to use occlusion bands for glutes? You should tie under the hip folds. If the position too low, you will not achieve the most ideal vein blocking effect.
In a safe situation, without discomfort. If you take 1~10 minutes as the basis, the pressure is about 7 minutes. It will take some time to practice before you can accurately measure the pain and stress connection, but after a few rounds, you should be able to feel the tightness of your body parts.
1. Once you are ready to start blood flow restriction exercises, the first step is to find a comfortable place to exercise at home. You need to find an area with enough space for you to move your arms and legs freely.
2. Before you start exercising, perform a warm-up for at least 5~10 minutes. This can include brisk walking, jogging in place, or exercises the legs, arms, and other muscle groups.
The weight during BFR training should be light. There is a rule that the weight should be kept at 20%~30% of 1 RM. In the case of blood flow restriction, you can perform 20~25 times in your first set.
After that, perform the same movement, rest for about 30 seconds in between sets. A short rest interval helps to increase the metabolic pressure and blood volume in the muscles. As the number of sets increases, the reduction of the reps is an inevitable result.
Assuming you maintain the same load, you may only be able to do it 8~10 reps in the last set. But it doesn't matter, as long as you can follow the above methods, you will achieve the best anabolic effects.
After you tie the blood flow restriction band, if your body fat is not higher than 18%, then you may see slightly raised veins on your arm. At this time, you need to take the pulse of your wrist. If the pulse is still beating, then the tightness is fine. Remember not to tie it too tightly, so that your pulse to be unable to beat.
Common side effects of using occlusion training method are subcutaneous bleeding and numbness. When you use occlusion training, you will feel a strong pumping sensation, but at the same time your skin may also have small red spots, and long-term obstruction of blood return may also cause a tingling sensation. If you have the above conditions, it is recommended that you loosen the blood flow restriction belt and observe whether the symptoms are relieved.
Bodybuilders who are new to blood flow restriction training should remember to make a step-by-step approach, let the body adapt to this training method and then gradually increase the training intensity. Ideally, resistance training should be done 2~4 times a week, but you can also follow your exercise training plan that best for you. Most people prefer BFR training for daily because it only need a little time.
The above is about how to use blood flow restriction training to build muscle. If you are looking for an alternative for weight training, BFR is a good substitute. During a pandemic, the gym won't always be the best choice. If you are forced to exercise at home with any weight you can find, a set of high-quality can help you maintain your workout. The is considered safe for use by anyone who exercises.
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