2 June 2020 Admin Home page » Tips and tricks
Learn new training techniques for anabolic muscle growth by restricting blood flow to the muscles. Do you think this is crazy?!, read on and find out the truth.
Tourniquet training is a regular workout using special tourniquets that restrict blood flow to certain muscle areas. It is also called occlusal training or eccentric training, as well as BFR training.
Occlusal training, what is it?
This training technique was developed by Japanese doctor Yoshiaki Sato, which has proven its effectiveness in increasing muscle volume.
Occlusal training involves tying a tourniquet around the muscle that is being trained during the exercise.
The big plus is that you don’t need to spend a lot of money on special devices for this; regular belts or elastic bandages are suitable for this. Periodic and competent inclusion of BFR training in training allows you to accelerate the increase in muscle volume.
Before starting BFR training, it is advisable to conduct a blood clotting test, since training with blood flow restriction is an important factor in thrombosis (this is when small blood clots form in the arteries that interfere with normal blood flow). Therefore, if you have a tendency towards this or have varicose veins, this method is not for you.
How does occlusal training work?
Training with blood flow restriction does not completely block blood flow to the muscles; you block only small capillaries passing through the venous vessels, while blood flows through large arteries to the muscles without interruption.
Thus, the muscles are filled with blood from the arteries, since the venous vessels, due to their small volumes, are not able to quickly pump it back - this is a real double pumping of the muscles!
There are 3 known methods of influencing muscle growth by training with tourniquets:
1) The point of maximum concentration - when the muscles are maximally filled with blood, nutrients are retained in the muscle tissue and the muscles only need to explode or grow further, but since it does not explode, everything goes towards increasing volumes.
2) Muscle oxygenation - allows large muscle areas to be included in the work as much as possible, which automatically contributes to the anabolic effect.
3) Oxygen limitation - a sharp decrease in the access of oxygen to the muscles, stimulates the production of lactic acid, which improves the absorption of protein, and this is the building material for muscle fibers.
It is useful to use this training method during recovery from injury, as a transition period to prepare for regular training with working weights.
Fitness band for legs and buttocks
To keep your body in perfect shape, you don’t have to go to the gym; moreover, you can easily do without expensive exercise equipment.
You can improve your body contour and work out all muscle groups using a mini-simulator called a fitness elastic band.
At first glance, a simple, but multifunctional equipment allows you to achieve impressive results in working out women’s problem areas, legs and buttocks in particular, in a short period of time.
What can a fitness elastic band do?
A fitness elastic band is an effective, practical piece of equipment that can be used for daily training. You can exercise at home, outside or in the gym. The elastic band is compact, easy to fold and does not take up much space. With it, you won't miss training even on vacation or a business trip.
The benefits of elastic bands for fitness include:
Using a fitness elastic band guarantees:
- Improving muscle relief;
- Increased muscle elasticity and strength;
- Strengthening the muscle corset;
- Minimal pressure on joints and connective tissues;
- Increased endurance.
Another advantage is that it is impossible to use the force of inertia in the work. All exercises are automatically performed technically with minimal risk of injury.
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The fitness elastic band has an adaptive load level. Thanks to several levels of resistance, it is possible to constantly progress in training. How are the shells different? - By color scheme. The color determines the tensile strength and load level of the elastic rubber.
How to train?
With fitness bands, regular leg training turns into strength training, but without the use of free weights and machines. At the same time, the effectiveness of working out the hips and buttocks is no lower. Muscle performance is increased by overcoming the elastic resistance of rubber.
Exercises with an elastic band can be used as a separate fitness workout or used as an addition to strength training. By performing techniques at the end of the lesson, you will diversify the training and additionally load problem areas. This way the muscles will not adapt to the same type of load.
Unlike working on exercise machines, with an elastic band you can control every movement and vary the load. The intensity of the resistance is adjusted by increasing or decreasing the tension.
Attention!
To increase resistance more, you can fold the rubber in half, or use two projectiles at the same time.
One way or another, the muscles of the legs and buttocks are evenly loaded over the entire area, along with “hard-to-reach” areas.
Fitness exercises for legs and buttocks
Fitness with an elastic band is aimed at effectively working out the legs - the inner, outer and front areas of the thigh, as well as the buttocks, are perfectly loaded. After such fitness, the muscles are guaranteed to burn.
Strength training with an elastic band consists of three blocks. Each block contains 3 exercises for the legs and buttocks.
Part one (work 3 sets of 45 seconds, rest between sets – 15 seconds):
- Walking in a squat (6 to the right, 6 to the left)
- Knee extension in squats
- "Cowboy" (6 steps forward, 6 steps back)
Part two (work 3 sets of 30 seconds, rest between sets – 30 seconds):
- Knee abduction to the side
- Knee abduction to the side (static position). Take a deep squat position, spread your knees to the side and stay in this position for 30 seconds.
- Leg raises forward - sideways - up
Part 3 (work 3 sets of 45 seconds, rest between sets – 15 seconds):
- Abduction of the leg with an elastic band to the side
- Taking the leg back
- Taking the leg back (static position)
Here are 2 more effective complexes with elastic bands for legs and buttocks:
Fitness bands are available for home workout enthusiasts. Alternatively, Elastic Band Tension —
a mini exercise machine that is suitable for fitness, crossfit, and yoga. You can train at home, on the street, in the gym.
The fitness elastic band is made of high quality latex. Its advantages:
- Versatility;
- Efficiency;
- Compactness;
- Durability.
Elastic Band Tension – effective treatment of problem areas.
You can buy a unique tape to create an ideal body at a competitive price HERE.
How to use tourniquets correctly?
In order for blood to flow through the arteries, you need to tighten the trained muscles by 60-70% of the maximum possible tension. To feel this you need to practice and after some time you will be able to more or less accurately determine the degree of compression of your muscles.
If you tighten the muscles too much, the arterial inflow will sharply decrease, and the pain will increase; you will become a sadomasachist, without any benefit to the cause.
Training with tourniquets loses effectiveness, if you wind the tourniquets incorrectly, this must be done in one line, do not deviate to the side, their width should be approximately 4-5 cm. no more, if used much wider, the flow of arterial blood is limited, and this reduces the effectiveness exercises at times. Try, for example, on your arms, to wrap the muscles in the narrowest part.
Tips for implementation
1) It is very effective to use blood flow restriction training when you train in a normal manner and use tourniquets for the last 1-2 sets.
2) Use tourniquets when performing isolated exercises; for basic exercises such as deadlifts, squats, and chest presses, this is not suitable.
3) At this time, choose a working weight in the range of 20-30% of your one-repetition maximum (your goal is to pump up the muscle well with blood, and not to set Olympic records).
4) You should not remove the bandages between approaches, this will reduce the benefits of training with tourniquets only after the end, but if you feel severe discomfort, loosen them a little while resting, but do not remove them.
5) After each approach, the weight will be given more and more heavily; it is allowed to decrease it, but at the same time try to contract the muscles as much as possible and feel that they are about to explode.
An interesting fact is that tourniquets are effective not only for muscle growth, for example, if a person cannot move much or is practically bedridden, muscle tightening helps to avoid muscle atrophy (severe weakening), as a result of their low load or complete absence.
Studies have even been conducted that regular lunges without weights can slightly increase strength and volume due to the weight of your own body, but they will be very insignificant, so only by using weights can you achieve a real effect.
If you are not prone to blood clots , try this method of training, share your comments and feelings with other sports colleagues and readers of the BOMB BODY website. Good luck!
