Occlusion training, or who call "blood flow restriction training" (BFR), involves restricting blood flow in the veins of the working muscles to cause an increase in strength. If you want to make the most of your exercise program, especially to exercise your arms, legs, and buttocks muscles, please read this article carefully to know how to use blood flow restriction bands?
The first thing you need to know about BFR is that its goal is not to completely cut off the blood supply to the muscles.
This is just to slow down the return of blood from the muscles to the heart.
This causes the blood to stay in the muscles longer than usual, this affects muscle physiology in many ways.
Your heart pumps blood into your muscles through arteries, which are large muscular wall tubes throughout your body. The blood returns to the heart through veins, which are a set of different tubes that run through your body.
When you do strength training, especially in the higher reps, the amount of blood flowing from the heart to the muscles exceeds the amount of blood flowing from the muscles to the heart.
When you rest between sets, the veins are restricted, which prevents blood from leaving the working muscles too quickly, and blood slowly drains back to the heart from the congested muscles.
Blood flow restriction training (BFR) is a form of strength training. Depending on your training content, use a higher number of times and a lighter load when wearing compression bands, tourniquets, or blood pressure cuffs on your upper arms or legs.
Because blood flow restriction training slows down the excretion of sports metabolites from the muscles, and allows them to stay longer to produce greater anabolic effects on muscle cells.
Resistance training also causes cells to swell and fill with fluid and nutrients. This is called "cell swelling" and it is also a signal of muscle growth.
Occlusion training can increase the strength of muscle exercise by increasing the time of muscle cell swelling. Blood flow restriction training is very helpful in this regard, because it does not increase the level of muscle activation more than normal training, it does allow you to obtain a higher total level of muscle activation during exercise, and muscle damage is less.
There are some blood flow restriction training pros and cons. In a clinical setting, it is impossible to use moderate to high load resistance training.
By using occlusion training, you can significantly reduce your load while still achieving acceptable levels of muscle strength and growth.
The possible risks come from several variables: improper bands width, excessive bands pressure.
First of all, we will solve the problem of the width of the blood flow restriction bands, which many people in the fitness have incorrectly understanding. BFR works by slow down blood flow. According to multiple study, a wider cuff can reduce the pressure required to restrict blood flow. This means that the small size blood flow restriction bands sold by many manufacturers increase the risk of muscle tissue injury. You must use a wider band to reduce this condition.
The place where BFR is use is very important. There are only two parts where the BFR band should be used. That is the upper arm and upper thigh. This will minimize the risk of nerve damage. It is well known that incorrect use of blood flow restriction bands can cause nerve damage, including nerve palsy such as drooping feet.
The strap should be placed as high as possible on your limb. This means that when you train your upper body (arms, back, chest), you should put them in your armpits.
Blood flow restriction band for the legs (quadriceps, hamstrings, calves, buttocks, etc.), extend them into the groin. The blood flow restriction bands should be just below the fold between the hips and the back hamstrings.
Occlusion training has a positive effect on the muscles below and above the cuff, so putting them on the upper arm does affect chest or back strength and muscle growth, as well as biceps, triceps, etc.
Try to wear as little clothes as possible. For the upper body, a sleeveless shirt is the perfect choice.
Most importantly, you don't want thick clothes under your wraps or straps because it will make the pressure uneven, and you will end up with a large piece of clothing that will swell and press too tightly under the cuffs.
The blood flow restriction training is performed at the intensity normally used in the warm-up set. Therefore, it is recommended that you first perform a light aerobic warm-up exercise (such as walking or light cycling), and then perform 15 unfolding repetitions using the weight you will use for the first set of blood flow restriction training.
When you want to increase the intensity and amount of fitness. Blood flow restriction training uses the number and frequency of higher metabolic requirements, and the rest time is much shorter (usually 30-45 seconds).
BFR training will cause muscle fatigue after training. Therefore, it is important to adjust recovery accordingly, but compared to weightlifting, there is less muscle damage during low-load BFR training.
If you have just started restricting blood flow training or are not used to this kind of high repetition training, you may need a little longer to recover from this kind of metabolically demanding training. First, only do BFR training once or twice a week until your muscles recover in about 24 hours.
To do blood flow restriction training, you need a fitness band—to restrict the blood flow to the limb you are training. Whatever you choose, you need to make sure that you are only restricting the return blood flow and not completely stopping it.
There are many suggestions on what do do for glutes. The BFR booty belt helps women's leg development and gluteal muscle growth by temporarily restricting blood flow into the muscles, accumulating lactic acid and HGH (human growth hormone). BFR training requires as accurate pressure as possible, if you want to get the most effect in the gym and accelerate the realization of your fitness goals, this is an ideal product.
specially designed for women which be able to increase strength quickly and exercise faster.
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