Скачать с ютуб The ULTIMATE BFR Tutorial (Blood Flow Restriction) в хорошем качестве

The ULTIMATE BFR Tutorial (Blood Flow Restriction)

Also known as occlusion, hypoxic or KAATSU training, BFR is the process of restricting blood flow out of the working muscle by wrapping a tourniquet-like strap to the top of your arms or legs. The tight material allows blood to flow into your arms or legs through arteries but limits the amount of blood that can leave the limbs through your veins. This restriction creates numerous changes within the body during exercise that has been found to increase muscle strength/size, optimize recovery from injury and enhance aerobic capacity. Need a BFR set? Check out my favorite brand here: https://www.smarttoolsplus.com/?rfsn=... Get my book on fixing injury here: https://www.amazon.com/Rebuilding-Mil... Get my book 'The Squat Bible' here: https://www.amazon.com/Squat-Bible-Ul... Looking for olympic weightlifting programming? Try this 'Back to Basics' 13 week program: https://marketplace.trainheroic.com/w... ______________________ Subscribe to the channel: https://tinyurl.com/y2eq7kpr Recommended products: https://squatuniversity.com/recommend... Support SquatU & join monthly live Q&A:   / squatuniversity   ______________________ Want to learn more about BFR? Start with this blog article: https://squatuniversity.com/2021/04/1... A few of the MANY research articles on BFR: 1) Takarada Y, Takazawa H, Sato Y et al. Effects of resistance exercise combined with moderate vascular occlusion on muscular function in humans. J Appl Physiol 2000;88(6):2097-2106 2) Laurentino Gc, Ugrinowitsch C, Roschel H et al. Strength training with blood flow restriction diminishes myostatin gene expression. Med Sci Sports Exerc. 2012;44(3):406-412 3) Kubo K, Komuro T, Ishiguro N et al. Effects of low-load resistance training with vascular occlusion on the mechanical properties of muscle and tendon. J Appl Biomech. 2006;22(2):112-119 4) Abe T, Fujita S, Nakajima T, Sakamaki M, Ozaki H, et al. Effects of low-intensity cycle training with restricted leg blood flow on thigh muscle volume and VO2max in young men. J Sports Sci Med. 2010; 9(3):452-458 5) Loenneke JP, Fahs CA, Rossow LM, Abe T, Bemben MG. The anabolic benefits of venous blood flow restriction training may be induced by muscle cell swelling. Med Hypotheses. 2012;78(1):151-154. 6) Fry CS, Glynn EL, Drummond MJ, Timmerman KL, et al. Blood flow restriction exercise stimulates mTORC1 signaling and muscle protein synthesis in older men. Journal of Applied Physiology. 2010; 108(5):1199-1209. 7) Takano H, Morita T, Iida H, Asada KI, Kato M, et al. Hemodynamic and hormonal responses to short-term low-intensity resistance exercise with the reduction of muscle blood flow. European Journal of Applied Physiology. 2005;95(1):65-73. 8) Yasuda T, Ogasawara R, Sakamaki M, Ozaki H, et all. Combined effects of low-intensity blood flow restriction training and high-intensity resistance training on muscle strength and size. Eur J Appl Physiol. 2011;111(10):2525-2533 9) Sudo M, Ando S, Kano Y. Repeated blood flow restriction induces muscle fiber hypertrophy. Muscle Nerve. 2017;55(2):274-276 10) Slysz J, Stultz J, Burr JF. The efficacy of blood flow restricted exercise: A systematic review & meta-analysis. J Sci Med Sport. 2016; 19(8):669-675 11) Yasuda T, Fujita S, Ogasawara R, Sato Y, Abe T. Effects of low intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study. Clin Physiol Funct Imaging. 2010;30(5):338-343 12) Shinohara M, Kouzaki M, Yoshihisa T, Fukunaga T. Efficacy of tourniquet ischemia for strength training with low resistance. Eur J Appl Physiol Occup Physiol 1998: 77: 189–191. ______________________ Connect with SquatUniversity: Visit the website: http://www.squatuniversity.com Like the Facebook page:   / squatuniversity   Follow on Twitter:   / squatuniversity   Follow on TikTok: @SquatUniversity Follow on Instagram:   / squat_university   Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App ______________________ Music credits Opening & closing track by JookTheFirst:   / jookthefirst