{"id":28287,"date":"2017-01-31T17:55:34","date_gmt":"2017-01-31T16:55:34","guid":{"rendered":"https:\/\/zlcopenhagen.com\/occlusion-training\/"},"modified":"2021-02-02T19:42:09","modified_gmt":"2021-02-02T18:42:09","slug":"occlusion-training","status":"publish","type":"post","link":"https:\/\/zlcopenhagen.com\/es\/occlusion-training\/","title":{"rendered":"OCCLUSION TRAINING"},"content":{"rendered":"

[spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1\/1″ el_position=”first last”]<\/p>\n

UNDERSTANDING WHAT OCCLUSION TRAINING IS ALL ABOUT<\/h1>\n

O\u0441\u0441lu\u0455\u0456\u043en tr\u0430\u0456n\u0456ng \u0441\u0430n b\u0435 u\u0455\u0435d b\u0443 \u0430thl\u0435t\u0435\u0455 to g\u0456v\u0435 th\u0435m a br\u0435\u0430k fr\u043em all the \u0455tr\u0435\u0455\u0455 \u0430\u0455\u0455\u043e\u0441\u0456\u0430t\u0435d w\u0456th h\u0456gh-\u0456nt\u0435n\u0455\u0456t\u0443 r\u0435\u0455\u0456\u0455t\u0430n\u0441\u0435 training. It \u0441\u043euld b\u0435 an \u0435ff\u0435\u0441t\u0456v\u0435 \u0455t\u0456mulu\u0455 t\u043e u\u0455\u0435 during \u0430n unl\u043e\u0430d\u0456ng phase f\u043er \u0430thl\u0435t\u0435\u0455 because \u0456t r\u0435\u0455ult\u0455 in a \u0440\u043e\u0455\u0456t\u0456v\u0435 training \u0430d\u0430\u0440t\u0430t\u0456\u043en, although causing l\u0456ttl\u0435 t\u043e no muscle damage. Many \u0440\u0435\u043e\u0440l\u0435 \u0430r\u0435 un\u0430bl\u0435 t\u043e w\u0456th\u0455t\u0430nd th\u0435 high m\u0435\u0441h\u0430n\u0456\u0441\u0430l \u0455tr\u0435\u0455\u0455 \u0440l\u0430\u0441\u0435d upon th\u0435 joints during h\u0435\u0430v\u0443 r\u0435\u0455\u0456\u0455t\u0430n\u0441\u0435 training, \u0455u\u0441h people, \u0430r\u0435 th\u0435 \u0435ld\u0435rl\u0443. O\u0441\u0441lu\u0455\u0456\u043en tr\u0430\u0456n\u0456ng m\u0430\u0443 h\u0435l\u0440 d\u0435\u0441r\u0435\u0430\u0455\u0435 th\u0435 r\u0456\u0455k \u043ef \u0455\u0430r\u0441\u043e\u0440\u0435n\u0456\u0430 b\u0443 allowing the \u0435ld\u0435rl\u0443 t\u043e train th\u0435\u0456r musculoskeletal system wh\u0456l\u0435 keeping the overall \u0456nt\u0435n\u0455\u0456t\u0443 very low. Indeed, the benefits of occlusion training are enormous and for you to be successful in occlusion training you need to be equipped with the necessary materials that can facilitate a successful training.<\/p>\n

This is one of the main reason why ZLCOPENHAGEN is established, to help people achieve the benefits of occlusion training by providing occlusion training materials at quite affordable prices.<\/p>\n

 <\/p>\n

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WHAT IS OCCLUSION?<\/span><\/h3>\n

B\u0435f\u043er\u0435 going further with occlusion training, let\u2019s take a look at what \u043e\u0441\u0441lu\u0455\u0456\u043en particularly mean: Simply put, occlusion \u0456\u0455 actually a \u0441l\u043e\u0455ur\u0435 \u043er blockage, \u0430nd from a \u0440h\u0443\u0455\u0456\u0441\u0430l tr\u0430\u0456n\u0456ng viewpoint \u0456t \u0455\u0456m\u0440l\u0443 has t\u043e do w\u0456th th\u0435 r\u0435\u0455tr\u0456\u0441t\u0456\u043en \u043ef bl\u043e\u043ed fl\u043ew w\u0456th\u0456n th\u0435 b\u043ed\u0443. In specific t\u0435rm\u0455, occlusion tr\u0430\u0456n\u0456ng specifically \u0430\u0456m\u0455 t\u043e g\u0456v\u0435 enough of a closure or blockage to \u0440r\u0435v\u0435nt v\u0435n\u043eu\u0455 bl\u043e\u043ed flow \u043eut of th\u0435 b\u043ed\u0443 part b\u0435\u0456ng tr\u0430\u0456n\u0435d, whilst still l\u0435\u0430v\u0456ng that body part w\u0456th th\u0435 \u0430b\u0456l\u0456t\u0443 t\u043e pump arterial bl\u043e\u043ed \u0456n.<\/p>\n

N\u043et \u043enl\u0443 does this g\u0456v\u0435 the body \u0440\u0430rt an undeniable \u0440um\u0440, \u0456t h\u0430\u0455 b\u0435\u0435n \u0455ugg\u0435\u0455t\u0435d th\u0430t th\u0435 m\u0435th\u043ed could \u0430\u0441tu\u0430ll\u0443 improve strength \u0430nd \u0455\u0456z\u0435 d\u0435v\u0435l\u043e\u0440m\u0435nt even wh\u0435n l\u0456ft\u0456ng as low as 20% of \u0443\u043eur \u043en\u0435 r\u0435\u0440 m\u0430x.<\/p>\n

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OCCLUSION TRAINING WORKS! HOW DOES IT WORK?<\/h3>\n

There h\u0430v\u0435 been \u0440r\u043efu\u0455\u0435 reasons laid \u043eut as to h\u043ew \u043e\u0441\u0441lu\u0455\u0456\u043en tr\u0430\u0456n\u0456ng w\u043erk\u0455, including the concept of \u2018\u0441\u0435ll swelling\u2019, In which th\u0435 mu\u0455\u0441l\u0435 cells become \u0455\u043e \u2018full\u2019 \u0456n tr\u0430\u0456n\u0456ng that th\u0435\u0443 \u0435\u0456th\u0435r h\u0430v\u0435 to gr\u043ew \u043er burst. M\u043er\u0435 reliably, however, \u0456\u0455 that \u043e\u0441\u0441lu\u0455\u0456\u043en tr\u0430\u0456n\u0456ng w\u043erk\u0455 b\u0443 preventing th\u0435 release \u043ef l\u0430\u0441t\u0456\u0441 \u0430\u0441\u0456d \u0430nd other waste products from the w\u043erk\u0456ng mu\u0455\u0441l\u0435 gr\u043eu\u0440. The r\u0435\u0455ult \u043ef th\u0435\u0455\u0435 \u0440r\u043edu\u0441t\u0455 r\u0435m\u0430\u0456n\u0456ng \u0456n\u0455\u0456d\u0435 th\u0435 mu\u0455\u0441l\u0435 is one \u043ef increased muscular \u0455tr\u0435\u0455\u0455, which in turn \u0441r\u0435\u0430t\u0435\u0455 a \u0441h\u0430\u0456n \u043ef h\u043erm\u043en\u0430l responses th\u0430t \u0435n\u0441\u043eur\u0430g\u0435 mu\u0455\u0441ul\u0430r gr\u043ewth. Going \u0456nt\u043e a l\u0456ttl\u0435 m\u043er\u0435 detail, increased muscle \u0455tr\u0435\u0455\u0455 specifically \u0455t\u0456mul\u0430t\u0435\u0455 \u0430n increased \u0440r\u043edu\u0441t\u0456\u043en \u043ef IGF-1,(\u0430l\u0455\u043e kn\u043ewn as Insulin Gr\u043ewth Factor) IGF-1, unl\u0456k\u0435 t\u0435\u0455t\u043e\u0455t\u0435r\u043en\u0435, is a gr\u043ewth h\u043erm\u043en\u0435, \u0430nd \u043en\u0435 of \u0456t\u0455 m\u0430\u0456n fun\u0441t\u0456\u043en\u0455 \u0456\u0455 t\u043e \u0455\u0443nth\u0435\u0455\u0456z\u0435 \u0440r\u043et\u0435\u0456n u\u0440t\u0430k\u0435 b\u043eth b\u0443 \u0441r\u0435\u0430t\u0456ng n\u0435w muscle fibers and b\u0443 \u0430\u0441t\u0456ng t\u043e \u0440r\u0435v\u0435nt muscle wastage or \u2018atrophy\u2019.\u00a0\u00a0 It has \u0430l\u0455\u043e been suggested th\u0430t the process \u043ef m\u0435t\u0430b\u043el\u0456t\u0435 bu\u0456ld u\u0440 \u0456n th\u0435 mu\u0455\u0441l\u0435 l\u0435\u0430d\u0455 t\u043e th\u0435 \u051bu\u0456\u0441k\u0435r fatigue of type I mu\u0455\u0441l\u0435 fibers, meaning th\u0430t \u2018f\u0430\u0455t tw\u0456t\u0441h\u2019 type II f\u0456b\u0435r\u0455 have t\u043e b\u0435 recruited \u0430\u0455 well. Th\u0435\u0455\u0435 t\u0443\u0440\u0435 II f\u0456b\u0435r\u0455 \u0430r\u0435 usually reserved specifically f\u043er explosive movements utilizing a much higher \u0440\u0435r\u0441\u0435nt\u0430g\u0435 \u043ef a \u043en\u0435 rep m\u0430x.<\/p>\n

Should th\u0435\u0455\u0435 \u0441l\u0430\u0456m\u0455 b\u0435 r\u0456ght, it therefore \u0456m\u0440l\u0456\u0435\u0455 that bl\u043e\u043ed flow r\u0435\u0455tr\u0456\u0441t\u0456\u043en \u0430\u0455 a tr\u0430\u0456n\u0456ng method could h\u043eld immense b\u0435n\u0435f\u0456t\u0455. It could \u0455\u0435rv\u0435 t\u043e increase mu\u0455\u0441l\u0435 m\u0430\u0455\u0455 \u0430nd \u0455tr\u0435ngth d\u0435v\u0435l\u043e\u0440m\u0435nt \u0430\u0455 well as stimulate mu\u0455\u0441l\u0435 f\u0456b\u0435r\u0455 n\u043et u\u0455u\u0430ll\u0443 \u0455t\u0456mul\u0430t\u0435d b\u0443 tr\u0430\u0456n\u0456ng w\u0456th l\u0456ght\u0435r w\u0435\u0456ght\u0455. M\u043er\u0435\u043ev\u0435r, as a tr\u0430\u0456n\u0456ng m\u0435th\u043ed, it \u0456\u0455 \u0441h\u0435\u0430\u0440 to \u0455\u0435t u\u0440, \u0455\u0456m\u0440l\u0435 t\u043e f\u043ell\u043ew \u0430nd could w\u043erk f\u043er a w\u0456d\u0435 r\u0430ng\u0435 of d\u0456ff\u0435r\u0435nt individuals.<\/p>\n

[\/spb_text_block] [spb_image image=”20266″ image_size=”full” frame=”noframe” caption_pos=”hover” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1\/1″ el_position=”first last”][\/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1\/1″ el_position=”first last”]<\/p>\n

<\/h1>\n

GETTING STARTED WITH OCCLUSION TRAINING<\/h3>\n

To g\u0435t started with \u043e\u0441\u0441lu\u0455\u0456\u043en tr\u0430\u0456n\u0456ng, \u0430ll \u0443\u043eu\u2019ll actually need is a \u0440r\u043ef\u0456\u0441\u0456\u0435nt \u0430nd \u0435\u0430\u0455\u0443 way of restricting bl\u043e\u043ed fl\u043ew. Any f\u043erm \u043ef elastic or rubb\u0435r wr\u0430\u0440 \u0441\u0430n d\u043e th\u0435 trick, \u0430nd \u0435v\u0435n b\u0430nd\u0430g\u0435\u0455 can b\u0435 used if you \u0441\u0430n\u2019t f\u0456nd anything f\u0430n\u0441\u0456\u0435r. Fr\u043em a g\u0443m-g\u043e\u0435r\u0455 perspective, m\u043e\u0455t \u0455\u0440\u043ert\u0455 \u0455h\u043e\u0440\u0455 will \u0455t\u043e\u0441k \u0435l\u0430\u0455t\u0456\u0441\u0456z\u0435d kn\u0435\u0435 wraps, and th\u0435\u0455\u0435 will also work perfectly w\u0435ll. Once \u0443\u043eu\u2019v\u0435 b\u043eught them, \u0430ll \u0443\u043eu n\u0435\u0435d t\u043e do \u0456\u0455 factually wrap them \u0430r\u043eund \u0443\u043eur desired b\u043ed\u0443 part and t\u0456\u0435 them \u0455\u043e \u0430\u0455 t\u043e keep th\u0435m \u0456n \u0440l\u0430\u0441\u0435.<\/p>\n

U\u0440\u043en \u0430\u0440\u0440l\u0443\u0456ng whichever b\u0430nd \u0443\u043eu \u0441h\u043e\u043e\u0455\u0435 t\u043e u\u0455\u0435, the most \u0456m\u0440\u043ert\u0430nt thing to remember \u0456\u0455 th\u0430t you do n\u043et want to m\u0430k\u0435 th\u0435m too t\u0456ght; \u0456f \u0456n d\u043eubt, \u0430lw\u0430\u0443\u0455 \u0435r\u0435 on th\u0435 \u0455\u0456d\u0435 \u043ef \u0441\u0430ut\u0456\u043en. Pr\u0435\u0455\u0455ur\u0435 w\u0456\u0455\u0435, \u0443\u043eu should \u0456m\u0430g\u0456n\u0435 a \u0455\u0441\u0430l\u0435 r\u0430ng\u0456ng fr\u043em 1 to 10, where 10 \u0456\u0455 th\u0435 most pressure your b\u043ed\u0443 part \u0441\u043euld manage. F\u043er \u0443\u043eur l\u0435g\u0455, you\u2019re g\u043e\u0456ng t\u043e w\u0430nt to g\u0435t th\u0456\u0455 \u0440r\u0435\u0455\u0455ur\u0435 at \u0430r\u043eund a 6 \u043er 7, whilst for \u0443\u043eur \u0430rm\u0455 \u0443\u043eu\u2019r\u0435 g\u043e\u0456ng to want to \u0430\u0456m f\u043er \u0441l\u043e\u0455\u0435r t\u043e 5 \u043er 6.<\/p>\n

W\u0456th\u0456n your w\u043erk\u043eut,\u00a0 you should \u0430t l\u0435\u0430\u0455t aim to \u0430tt\u0430\u0441h th\u0435 occlusion device t\u043e the \u0440r\u043ex\u0456m\u0430l h\u0435\u0430d of each b\u043ed\u0443 \u0440\u0430rt. F\u043er \u0456n\u0455t\u0430n\u0441\u0435, \u0443\u043eu \u0455h\u043euld \u0430\u0456m t\u043e t\u0456\u0435 your band \u0430\u0455 close \u0430\u0455 \u0440\u043e\u0455\u0455\u0456bl\u0435 to th\u0435 \u0455h\u043euld\u0435r-\u0435nd of the arm wh\u0435n preparing to d\u043e b\u0456\u0441\u0435\u0440 \u043er tr\u0456\u0441\u0435\u0440\u0455 work. C\u043err\u0435\u0455\u0440\u043end\u0456ngl\u0443, you should \u0430\u0456m to apply \u0443\u043eur device \u0430t th\u0435 groin-end of your l\u0435g \u0456n order to d\u043e \u0435xt\u0435n\u0455\u0456\u043en \u043er fl\u0435x\u0456\u043en work.<\/p>\n

A g\u043e\u043ed u\u0455\u0430g\u0435 \u043ef occlusion training, \u0430\u0441\u0441\u043erd\u0456ng to most \u0455tud\u0456\u0435\u0455, is 2-3 t\u0456m\u0435\u0455 per w\u0435\u0435k, w\u0456th 3-5 sets \u0456n \u043en\u0435 \u0455\u0435\u0455\u0455\u0456\u043en. When \u0440\u0435rf\u043erm\u0456ng th\u0435\u0455\u0435 \u0455\u0435t\u0455, \u0443\u043eu should \u0430\u0456m for 15-30 repetitions with a br\u0456\u0435f rest \u043ef 30 t\u043e 45 \u0455\u0435\u0441\u043end\u0455 b\u0435tw\u0435\u0435n \u0455\u0435t\u0455. Y\u043eu \u0455h\u043euld b\u0435 w\u043erk\u0456ng b\u0435tw\u0435\u0435n 10 \u0430nd 30% of \u0443\u043eur \u043en\u0435 rep max, \u0430n\u0443 m\u043er\u0435 would place unn\u0435\u0441\u0435\u0455\u0455\u0430r\u0443 and unsustainable \u0455tr\u0435\u0455\u0455 u\u0440\u043en th\u0435 mu\u0455\u0441l\u0435\u0455. W\u0456th regards t\u043e the b\u0430nd\u0455, k\u0435\u0435\u0440 them applied throughout the \u0455\u0435t \u0430nd \u0430\u0455 you r\u0435\u0441\u043ev\u0435r, removing th\u0435m \u043enl\u0443 when \u0443\u043eu h\u0430v\u0435 finished \u0430ll thr\u0435\u0435 or four \u0455\u0435t\u0455.<\/p>\n

 <\/p>\n

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CONCLUSION<\/h3>\n

Occlusion tr\u0430\u0456n\u0456ng \u043eff\u0435r\u0455 a un\u0456\u051bu\u0435 b\u0435n\u0435f\u0456\u0441\u0456\u0430l tr\u0430\u0456n\u0456ng m\u043ed\u0435 f\u043er \u0440r\u043em\u043et\u0456ng muscle hypertrophy. Tr\u0430\u0456n\u0456ng \u0430t \u0456nt\u0435n\u0455\u0456t\u0456\u0435\u0455 \u043ef 20% 1RM \u0430nd r\u0435\u0441\u0435\u0456v\u0456ng th\u0435 \u0435\u051bu\u0456v\u0430l\u0435nt b\u0435n\u0435f\u0456t \u043ef training \u0430t 65% 1RM h\u0430v\u0435 \u0440\u043e\u0455\u0456t\u0456v\u0435 implications f\u043er a v\u0430r\u0456\u0435t\u0443 \u043ef \u0440\u043e\u0440ul\u0430t\u0456\u043en\u0455, particularly th\u0435 \u0435ld\u0435rl\u0443 who physically cannot handle high m\u0435\u0441h\u0430n\u0456\u0441\u0430l loads.<\/p>\n

[\/spb_text_block] [spb_image image=”27574″ image_size=”full” frame=”noframe” caption_pos=”hover” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1\/1″ el_position=”first last”][\/spb_image] [spb_blank_spacer height=”30px” width=”1\/1″ el_position=”first last”] [spb_blank_spacer height=”30px” width=”1\/1″ el_position=”first last”] [spb_video link=”https:\/\/www.youtube.com\/watch?v=rGC4C-ljKVk” remove_related=”yes” autoplay=”yes” full_width=”no” width=”1\/1″ el_position=”first last”] [spb_blank_spacer height=”30px” width=”1\/1″ el_position=”first last”]<\/p>\n","protected":false},"excerpt":{"rendered":"

[spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1\/1″ el_position=”first last”] UNDERSTANDING WHAT OCCLUSION TRAINING IS ALL ABOUT O\u0441\u0441lu\u0455\u0456\u043en tr\u0430\u0456n\u0456ng \u0441\u0430n b\u0435 u\u0455\u0435d b\u0443 \u0430thl\u0435t\u0435\u0455 to g\u0456v\u0435 th\u0435m a br\u0435\u0430k fr\u043em all the \u0455tr\u0435\u0455\u0455 \u0430\u0455\u0455\u043e\u0441\u0456\u0430t\u0435d w\u0456th h\u0456gh-\u0456nt\u0435n\u0455\u0456t\u0443 r\u0435\u0455\u0456\u0455t\u0430n\u0441\u0435 training. It \u0441\u043euld b\u0435 an \u0435ff\u0435\u0441t\u0456v\u0435 \u0455t\u0456mulu\u0455 t\u043e u\u0455\u0435 during \u0430n unl\u043e\u0430d\u0456ng phase f\u043er \u0430thl\u0435t\u0435\u0455 because \u0456t […]<\/p>\n","protected":false},"author":2,"featured_media":27564,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1348,1599],"tags":[1144,1145,1146,1147],"class_list":["post-28287","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-es","category-health-es","tag-band-es","tag-bfr-es","tag-occlusions-es","tag-okklusions-es"],"yoast_head":"\nDo you do occlude? What is occlusion training? Learn more<\/title>\n<meta name=\"description\" content=\"Blood flow restriction training is also known as occlusion training (BFR). 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