Ukuqeqeshwa kwe-Occlusive ngokuvamile kuyindikimba ephindaphindayo phakathi kwalabo asebeqeqeshe amandla isikhathi eside. Ngokwalokho abakushoyo, ungakwazi ukwandisa isisindo sakho semisipha ngokushesha kunokuba wenza ukuqeqeshwa kwendabuko, kodwa ingabe kuyiqiniso?
Siyakutshela ukuthi luyini lolu hlobo lokuqeqeshwa, izinzuzo zalo kanye nezingozi ezingaba khona zokwenziwa kwalo. Uma uzoqala ukuqeqeshwa kwe-occlusive, okungenani uyazi ukuthi ubhekene nani, akunjalo?
Isebenza kanjani?
Abanye obaziyo futhi I-Kaatsu noma ukuqeqeshwa kokuvinjelwa kwegazi, futhi iqukethe uhlobo lokuqeqeshwa olukhawulela ukudlula kwegazi emsipha esiwuqeqeshayo. Iso! Ukunciphisa ukujikeleza akukona ukunqamula ukugeleza kwegazi ngokuphelele, kodwa kunalokho gkhipha ingcindezi ethile ngebhandeshi ukuze ubambezele igazi.
Kungaba yingozi uma ungalawuli ukulingana kwebhandishi. Umgomo walokhu kuqeqeshwa ukugcina igazi emsipha isikhathi eside ngangokunokwenzeka ukuze kube nemiphumela emihle ekukhuleni kwemisipha.
Igazi linomthwalo wemfanelo wokuthutha umoya-mpilo, ushukela, imisoco kanye nazo zonke izinto ezisivumela ukuba siphile ngomzimba wethu. Yiqiniso, izicubu zethu zidinga ukugeleza njalo ukuze siziqeqeshe ngendlela efanele.
Njengoba wazi kahle, inhliziyo iphampa igazi kuwo wonke umzimba ukuze isebenze kunoma yimuphi umsebenzi. Uma senza ukuqeqeshwa kwamandla, imisipha ithumela igazi emuva enhliziyweni ngesivinini esikhulu, okubangela ukuvuvukala okwesikhashana. Ngokuphumula, ukuvuvukala kuyancipha.
Ekuqeqesheni oclusive, umuntu ufuna andise lokho kuvuvukala isikhathi eside, ukwandisa ukucindezeleka kwe-metabolic, ngaphandle kokwenza ukushuba okukhulu noma ukuphindaphinda okuningi.
Enye yezimbangela eziyinhloko ze-muscle hypertrophy ukucindezeleka kwe-metabolic. Ngokunengqondo, ngokwenza ukungezwani kwemisipha ngamakhefu ambalwa, kubangela lokho kucindezeleka esikhuluma ngakho. Ngokunciphisa ukugeleza kwegazi, izakhi ezisegazini zihlala isikhathi eside emisipha, okwenza lokho kuvivinya umzimba kushube nakakhulu. ukucindezeleka kwe-metabolic. Ngakho yebo, ukuqeqeshwa oclusive kuyasebenza.
Izinzuzo
Izinzuzo zihlanganisa isisindo esiphansi esiziqeqesha ngaso. Njengoba sizoba nomkhawulo othile wokuthatha imithwalo emikhulu, isisindo kufanele sincishiswe futhi sizovikela amalunga nama-tendon. Ngaphezu kwalokho, ingozi yokuphakamisa ukulimala nayo iyancipha. Kungumsebenzi othokozisayo walabo abasanda kuphuma ekulimaleni futhi abafuni ukulayisha imisipha yabo ngokushesha, kodwa futhi abafuni ukulahlekelwa ivolumu.
kuthuthukisa umzimba
Noma ubani ofuna ukuheha nokuhlaba umxhwele, kungakhathaliseki ukuthi lokho kusho ama-biceps amakhulu noma ama-glutes, angenza kanjalo ngalolu hlobo lokujima.
Kungenzeka ukuthi sidlula eminyakeni emaphakathi sifuna izindlela zokuhlehlisa ukwehla komzimba okubona emkhathizwe. Izakhiwo eziyingqayizivele zokwakha imisipha ezinikezwa kuphela ngokuqeqeshwa kwe-oclusive zizosiqhubezela emigomweni evame ukubonakala ingenakwenzeka. Awukaze ube mncane kakhulu (uma uneminyaka engaphezu kuka-16) noma umdala kakhulu ukuba ungafaka ibhande, khula futhi uqine ngokushesha futhi uqashelwe.
Khulisa ukusebenza
Isayensi iqinile. Izinzuzo zokuqeqeshwa kwe-occlusive azikhawulelwe ekwandiseni ubukhulu bemisipha namandla. Izinzuzo zihlanganisa a ukwanda kwemisipha kanye nokukhuthazela kwenhliziyo. Isinika inzuzo ngaphezu komncintiswano owufunayo. Akukhathalekile ukuthi uyini umdlalo wethu. Ukuqeqeshwa kwe-occlusion kuzosiyisa ezingeni eliphezulu, kungakhathaliseki ukuthi yibhola likanobhutshuzwayo noma umdanso, ithenisi noma ukubhukuda, ukugibela ibhayisikili noma i-crossfit, i-squash noma i-rugby.
Kunesizathu sokuthi ukuqeqeshwa kwe-occlusion sekuphenduke umkhuba ojwayelekile kubasubathi abasezingeni eliphezulu. Kubanika umfutho owengeziwe abawudingayo ukuze bawine. Kungakhathaliseki ukuthi siqhudelana namanye amaqembu noma siqhudelana nathi ngokwethu, izinzuzo zokukhuthazela zokuqeqeshwa kwe-occlusion zingokoqobo.
Ukululama okukhulu
Izinqubo ze-physiological ezakha ubukhulu bemisipha namandla yizinqubo ezifanayo ezilungisa imisipha. Imisipha iyakhula lapho imicu idwengulwa ngokuzivocavoca, ukulungiswa, bese iqiniswa ngaphambi kokujima okulandelayo noma ukuncintisana. Ukuthuthukiswa kulandela ukululama. Njengoba ukuqeqeshwa kwe-occlusion kuvuselela le nqubo yomzimba, futhi kuyasheshisa ukululama. Abasubathi be-Elite bayazi ukuthi ukululama ngokushesha emdlalweni noma omunye umqhudelwano kusho ukukwazi ukubuyela ekuziqeqesheni ngokushesha futhi ulungele umcimbi olandelayo maduze.
Kungakhathalekile ukuthi yimuphi umdlalo esiwenzayo, siyazi ukuthi sidinga ukuphumula futhi silulame ngaphambi kokuwenza futhi. Uma singakalulami, ukusebenza kuyathinteka.
ukuvuselelwa kokulimala
Abadlali bebhola lombhoxo, abadlali bebhola kanye nabakhi bomzimba bayazi ukuthi ukulimala noma ukuhlinzwa kuzobabuyisela emuva. Bazolahlekelwa usayizi, amandla, namandla ngoba ukuqina kokuqeqeshwa kuthinteka amasonto ambalwa noma ngisho nezinyanga ngenkathi bephulukisa.
Sonke siyazi ukuthi ukuvivinya umzimba okunqunywe umelaphi wethu womzimba kuhloswe kakhulu ukusisiza ukuba sigcine amandla ethu emisipha njengoba siqhubeka nenqubo yokuphulukisa.
Izingozi
Ngokuphambene, sinezifundo ezithile eziqinisekisa ukuthi lolu hlobo lokuqeqesha akufanele lusetshenziswe kabi. Kungashiwo ukuthi ingozi enkulu ayisunguli kahle ingcindezi eyenziwe, ukuze ukuqeqeshwa kwe-occlusive kusetshenziswe kabi.
Izici ezinkulu zengozi zivela eziguquguqukayo ezimbalwa: ububanzi obunganele be-tourniquet, ukucindezela okukhulu kwe-tourniquet, nokubekwa kwe-tourniquet okungalungile.
Okokuqala, ububanzi be-turnstile buyisihluthulelo. Ezibanzi zehlisa ingcindezi edingekayo ukuze kunqandwe ukugeleza kwegazi. Lokhu kusho ukuthi ama-cuffs amancane athengiswa abakhiqizi abaningi bandisa ingozi ukulimala kwezicubu ezithambile. I-tourniquet ebanzi kufanele isetshenziselwe ukunciphisa lokhu.
Isici esiyingozi esilandelayo siwukuthi ukucindezela ngokweqile, osekuhlanganiswe ingxenye. Ukucindezela kwe-occlusion pressure kufanele kube inani elincane lokucindezela elidingwa isiguli esithile, esithweni esithile, ngosuku oluthile, ukuze kuvalwe inani elifanele lokugeleza kwegazi.
Ekugcineni, i ukubekwa kwe-tape ibaluleke ngendlela emangalisayo. Zimbili kuphela izindawo lapho idivayisi kufanele ibekwe khona. Leyo yingalo yangenhla nethanga. Lokhu kuzonciphisa ingozi yokulimala kwezinzwa. Ukubekwa kwama-tourniquet kwezinye izindawo kwaziwa ngokudala izinkinga zokulimala kwezinzwa, okuhlanganisa nokukhubazeka kwezinzwa njengokuwa konyawo.
Indlela yokwenza ukuqeqeshwa okuhle kwe-occlusive?
Kufanele wazi ukuthi lolu hlobo lokuqeqeshwa lungasebenza kuphela emaphethelweni (imilenze nezingalo), ngoba akuphephile kakhulu ukukwenza ezindaweni ezinkulu zomzimba.
Ibhande elingasengalweni kufanele libekwe ezingeni le-armpit, kanti leli elisemlenzeni kufanele libekwe ku-crotch.
Qiniseka ukuthi akushubi kakhulu ukubangela ukulahlekelwa umuzwa noma ukushoshozela.