Kwixesha elidlulileyo sathetha ngayo lwaluyintoni uqeqesho lwe-oclusive kwaye kufuneka lwenziwe njani ngendlela ekhuselekileyo. Ukuvaleka yindlela enye yokuchaza xa nawuphi na umbhobho uvaleka. Ukusetyenziswa kwayo kwiindlela zomoya kunye nezinye izitho kufuneka zigwenywe ngexesha loqeqesho, kodwa ukuvalelwa kwe-venous kunokuba luncedo lwe-ergogenic.
Izifundo ezininzi zithetha ngokuthintelwa kokuhamba kwegazi kunye nemiphumo yayo kwi-hypertrophy kunye namandla, kodwa ayichazwanga ngokupheleleyo ukuba ikulungele okanye ayikho. Kuphononongo olupapashwe kwi-Journal of Strength and Conditioning Research bendifuna ukwazi ngokuqinisekileyo ukuba uqeqesho lwe-occlusive luyasebenza na.
Kubandakanya ntoni ukuvaleka komthambo?
Ukuvaleka komthambo kulula kunokuba kubonakala. Indalo yayo inikezelwa ngee-tourniquets ezilula kunye nezacholo ezixinzelelekileyo. Ibhandeji eliqinileyo licudisa (ukuxolela ukuphinda-phinda) imithambo, kwaye i-cuff ecinezelekileyo yinto efana neyona nto isetyenziswa ngugqirha ukulawula uxinzelelo lwegazi lakho.
Kanjalo, ubungakanani boxinzelelo isetyenziswa ekuvaleni ibalulekile. Ukuthintela ukuhamba kwegazi akufuneki kube namandla kangangokuba kubangele ukuvaleka komthambo, njengoko oku kuya kuphazamisa kakhulu iziphumo. Imithambo, enyanzeliswa yintliziyo, ithwala igazi elineoksijini ukuya kwizihlunu; ngelixa imithambo ibuyisela igazi eline-deoxygenated ukusuka kwizihlunu. Ngoko Uxinzelelo oluncinci luyafuneka ukuvala imithambo kunokuvala imithambo.
Asinakuzilolonga ngokuqatha
Isiphumo sokuthintela imithambo kwaye hayi imithambo kukuba iiphuli zegazi kwizihlunu. Oku kuthetha ukuba xa siqeqesha ubunzima, siphucula amandla kunye nobukhulu bemisipha. Nangona kuyinyani, naluphi na uqeqesho lwamandla oluqhelekileyo lukwavelisa iziphumo ezifanayo.
Into ebethayo kukuba ngelixa siqhele ukuzilolonga ngesiqhelo kunye nokuqina phakathi kwe-60% kunye ne-100%, kuqeqesho lwe-occlusive, singenza kuphela phakathi kwe-20% kunye ne-50%.
Uxinzelelo oluza kusetyenziswa luxhomekeke kubukhulu bomntu, kodwa xa sisebenzisa i-occlusion, nayiphi na i-stimulus inokuvelisa ukwanda kobukhulu kunye namandla. Kwakhona kubonakala kusebenza kwiimisipha kumacala omabini esixhobo sokuvala ngokunjalo. Intsingiselo, ukuba sisonga i-tourniquet engalweni yakho kufutshane nekhwapha lakho kwaye wenze i-bench press, i-triceps yakho kunye ne-pecs nazo zinokuzuza.
Inyani yeyokuba isizathu sokuba umsebenzi occlusion uhlala umiselwe. Into eqinisekiswa yinzululwazi kukuba ikhuselekile, ukuba nje siyenza ngesazela.