Arm muscles only account for less than 10% of body muscles, but as athletes, bodybuilders or ordinary people, they all hope to have enviable arm muscles. A recently emerged training method called blood flow restriction training (blood flow restriction training, BFR) has been thoroughly studied Tested, it can help trainers obtain the maximum muscle-building effect with a small amount of training.

In BFR training, a tourniquet is wrapped around the trained muscle to limit blood flow through the muscle group. Tourniquets are typically used for medical purposes to stop bleeding, but they may be becoming a new favorite in the gym.

Muscle growth is due to mechanical tension and metabolic stress. To produce these two results, a typical muscle-building program involves completing 10-15 repetitions of 65% of your maximum load with short rest between sets. In BFR training, mechanical tension is significantly reduced. Studies have shown that BFR training can also have a muscle-building effect when using 20% ​​of the maximum load. Wrapping a tourniquet around the trained muscle group allows blood to flow into the muscle group but limits the amount of blood flowing out. The result is expansion and a buildup of by-products of muscle contraction. According to muscle-building expert Brad Schoenfeld,this byproduct increases metabolic stress, thereby promoting muscle growth.

This does not mean that traditional muscle-building training has no effect. But using the BFR method, a lifter can repeat more sets, rest shorter times between sets, and achieve the same muscle-building effect., which is why this method is so popular in the bodybuilding industry.

Dr. John Rusin, a physical fitness expert who specializes in sports physical therapy and rehabilitation, introduced in his functional muscle-building training program that this method can reduce the pressure on joints and has an excellent effect on local muscle growth of the upper and lower limbs.

This method does work, but is it safe? Is it suitable for everyone to use?

Although it may seem weird and incredible, this training method seems to be completely safe. In fact, lighter loads are a better approach for muscle rebuilding and rehabilitation. This method can be used to train upper and lower limb muscles, including biceps, triceps and quadriceps. But this does not mean that blood flow must be restricted every time you train. Athletes or other people who want to build muscleJust do BFR training once a week.

However, how to restrict blood flow is a tricky question, and trainers can use straps or resistance bands designed specifically for BFR training. Dr. Rusin recommends a tightness of 70% because the purpose is to restrict, not stop, blood flow. Once the straps are on, you can proceed with your normal exercises. The following is a functional muscle-building training program designed by Dr. Rusin:

Excerpted from: "International Sports Science and Education Information Service" compiled by BSU Library. ：http://en.rocketnews24.com/