Esikhathini esidlule sake sakhuluma bekuyini ukuqeqeshwa kwe-occlusive nokuthi kufanele kwenziwe kanjani ngendlela ephephile. Ukuvaleka kuyindlela eyodwa yokuchaza lapho noma iyiphi ipayipi ivinjwa. Ukusetshenziswa kwayo emigwaqweni yomoya kanye nezinye izitho kufanele kugwenywe ngesikhathi sokuqeqeshwa, kodwa ukuvaleka kwe-venous kungase kube usizo lwe-ergogenic.
Ucwaningo oluningi lukhuluma ngokuvinjelwa kokugeleza kwegazi kanye nemiphumela yako ku-hypertrophy namandla, kodwa akucaciswanga ngokugcwele ukuthi kulungile noma cha. Ocwaningweni olushicilelwe kuJournal of Strength and Conditioning Research wayefuna ukwazi ngokuqinisekile ukuthi ukuqeqeshwa kwe-occlusive kusebenza yini.
Kuhlanganisani ukuvaleka kwe-venous?
Ukuvaleka komthambo kulula kunalokho kubonakala. Indalo yayo inikezwa ngama-tourniquets alula namasongo acindezelwe. Ibhandeshi eliqinile liyakhama (lithethelele ukuphindaphinda) imithambo, futhi i-cuff ecindezelwe yinto efana naleyo udokotela ayisebenzisayo ukulawula umfutho wegazi lakho.
Kunjalo, inani lokucindezela esetshenziswa ekuvaleleni kubalulekile. Ukukhawulela ukujikeleza kwegazi akufanele kuqine kangangokuba kubangele ukuvaleka kwemithambo, njengoba lokhu kungalimaza kakhulu imiphumela. Imithambo, ecindezelwa yinhliziyo, ithwala igazi elinomoya-mpilo liyise emisipheni; kuyilapho imithambo ibuyisela igazi elingenawo umoya-mpilo emisipheni. Ngakho ukucindezela okuncane kuyadingeka ukuvimba imithambo kunokuvimba imithambo.
Asikwazi ukuqeqesha ngezinga elifanayo
Umphumela wokuvinjwa kwemithambo hhayi imithambo ukuthi igazi ligcwele emisipheni. Lokhu kusho ukuthi lapho sisekuqeqesheni isisindo, sithuthukisa amandla kanye nobukhulu bemisipha. Nakuba kuyiqiniso, noma yikuphi ukuqeqeshwa kwamandla avamile nakho kuveza imiphumela efanayo.
Okugqamayo ukuthi nakuba sijwayele ukuqeqesha ngokujwayelekile ngamandla aphakathi kuka-60% no-100%, ekuqeqesheni okungavamile, singakwazi ukwenza phakathi kuka-20% no-50%.
Ukucindezela okufanele kusetshenziswe kuncike kubukhulu bomuntu, kodwa uma sisebenzisa i-occlusion, noma yikuphi ukugqugquzela kungaveza ukwanda kobukhulu namandla. Futhi kubonakala kusebenza kahle emisipha ezinhlangothini zombili zedivayisi yokuvala futhi. Okusho ukuthi, uma sisonga i-tourniquet engalweni yakho eduze kwekhwapha bese sicindezela ibhentshi, i-triceps yakho ne-pecs nakho kungazuza.
Iqiniso liwukuthi isizathu sokuthi kungani ukusebenza kwe-occlusion kusazonqunywa. Lokho isayensi ekuqinisekisayo ukuthi iphephe impela, inqobo nje uma sikwenza ngokuqaphela.