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增肌最快方法:BFR(限制血液流速) – 译学馆
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增肌最快方法:BFR(限制血液流速)

Dymatize Project Mass: Blood Flow Restriction (Advanced Training Techniques) - Bodybuilding.com

增肌训练指导
This is how you grow
此训练意在限制静脉流速
Project mass is the veins training
再配合营养品和辅助训练以创造增肌最大化的效果
Nutrition and supplement program design dead maximal size
这个视频中 我们所要提到的是限制血流速的训练方法
In this video, we gonna be discussing blood flow restriction
这是最前沿的技术
which is a really cool technique
捆扎肢体最上方
and what you wrapped the limb at the top 
以便于限制血流速度
In order to restrict the blood flow
只限制静脉流速 并不包括动脉
to the veins, but not the arteries
为什么要这么做呢?
So, what’s the point of this?
因为限制血流速训练是只针对静脉流速的训练
Well, what you’re actually doing about restricting the veins out the arteries
我们是要更多的血流流入肌肉而不是更快流出
This is bringing blood flood to the muscle but not letting it leave
限制静脉流速会增加血流流入量 使细胞膨胀或隆起
and that causes extra increase and cell swelling or the pump
同时 隆起的细胞好像很危险
at that point, the cell sentenced danger
事实上细胞重塑后就会变大
and restructured cells to be actually larger
其次 当你在训练的时候
Secondly, when you’re training,
你实际上是把乳酸留在肌肉里
 You actually trapped the lactic acid in the muscle
乳酸实际上是一种合成代谢物 最终转化成蛋白质合成物
We know the lactic acid is actually anabolic, actually turned on protein synthesis
现在 我们将展示如何正确限制血流速度
We gotta show you how to do this
劳伦斯将为我们展示
This is exactly, Laurence gonna do
演示前 我将讲解
as sumup, I’ll show you guys 
如何恰当的捆绑限血流的绷带
how to properly wrap for blood flow restriction
首先 拿起你的绷带
So you grap your ordinary knee wraps you take it
使绷带穿过的腋下 并紧贴手臂捆绑
set down your knit through your arm pit and tough you by yourself.
在捆绑的时候要注意
Now, when you doing this, 
捆绑的松紧程度应达到七成
You wanna wrap it to about 7 out of 10 tightness
不能让自己感觉肢体麻木
You don’t wanna feel numb
更不能让你的手臂失去知觉
You don’t wanna feel like your arms are popped off
如果手臂略感刺痛 证明你绑的太紧了
You don’t wanna feel tingling effect, that means you wrapped too tight
缠绕绷带几圈后
So, just wrapped few times
把绷带头扎进绑的绷带里
and then you go under knitting first one
绕一圈 再绕一圈
wrapped once, wrapped twice, 
确保你有拉伸到你的绷带 但又没绑太紧
make sure secure pulling tight, but not too tight
绑好后 晃动下手臂
and now let your hand hang,
感觉下 是否有麻木或刺痛感
 test it out if you start feeling numb or tingly effect
有的话 就松一点绷带
just loosening out with it
现在 我们将检查血流情况
So now, we’ll check the blood flow
提醒一下 我们要做的是
So, remember what we’re trying to do here
限制静脉的血流速度而不是限制动脉
 is to restrict blood flow to the veins but not the arteries
看这里 我们用超声柄直接查看动脉血流情况
What you seeing here, we’re using ultra shank looked directly at artery
这是主动脉
this is the based artery, 
蓝色和红色的区域是血流流入动脉的情况
and that blue and red that you see there is blood flow through the artery
由此可见 劳伦斯绑的很好
that means Laurence wrapped perfectly,
因为 能看见血液流入动脉 但看不见流出静脉的情况
because bloods actually going into the arteries, but we don’t see any veins there
现在 我们将演示绷带绑太紧是什么情况
So now, we gonna show you what looks like, when you wrap too tight
做之前要强调的是 绑太紧你的胳膊会感觉麻木
So I can say before, when’s too tight you gonna really feel a numbing effect.
真的会有刺痛感 并且感受越来越强烈
You really gonna feel tingly, your arms gonna feel real sensitive
接着会看见胳膊变紫或变青或者涨红
You start probably see your arm turned purple or blue or really bright red
静脉涨起凸出 之前你有遇到过么
see veins poping up you never seeing before, have you seen that?
出现这种情况的话 肯定是绑太紧了
You definite wrapped too tight
现在 请看屏幕
ok, what I want you to do , look at this screen now
什么都看不见 根本没有血液流入
You see nothing, no blood flow at all
这说明 劳伦斯完全阻断了血流进入动脉
that means, at Laurence, actually occluded the arteries
注意 很多人把限制血流训练看做缺血训练
Notice a lot people talk about this training as occlusion training
缺血训练并不能达到你要的效果 你不会想阻断血液流入动脉的
that’s not what you wanna do, you do none one of hood arteries
这样 血流也不能进入肌肉群
because now, blood is not coming to the muscle,
更不可能实现细胞膨胀
and you are not gonna get cell swelling response
事实上 现状表明
and in facts, states of actually shown, 
当你阻断血液流入动脉 实际上是限制了细胞膨胀
when you hood artery, you actually decrease growth at that site
要明白的是 进行限制血流速训练是有诀窍的
So now you understand had a rep for blood flow restriction,
现在 我们将展示正确捆扎绷带后如何健身
We gonna actually show you how to train when you wrapped 
以及展示运动后肌肉的状态
and what that looks like in the muscle
此训练中
In this program, 
我们将分别对臂膀和腿部进行限血流速训练
We gonna actually be using blood flow restriction on the arms and legs, 
现在 我们要展示的是对腿部进行限血流速训练
right now, we actually show you how do actually do it on the legs
做之前 要强调的是
Before we do that, remember
限血流速训练的运作原理是减缓血液流出肌肉的速度
blood flow restriction works by causing extreme slowing out the muscle
接下来 我们将实时展现
We gonna show that tool today in real time
首先 要对劳伦斯腿部肌群做测前检验
So first, we gonna take a pre-measure of Laurence’s squads
屏幕中将呈现肌群原始大小
You gonna see how big they are on screen, this gonna do a normal set
观察原始肌群能抑制多大的细胞膨胀率
or see how much swelling, actually curbs
屏幕上 这是劳伦斯的骨头
what you seeing here on the screen, this is Laurence’s bone, 
薄层这里是骨头
it’s thigh bone at this filmer
这里有两个肌群
right there, these are two of heads of squads 
从骨头到最外部来看 是肌群组织
to from here to there, is a squader set, 
现在要做的是 测量从薄层底部至外部的肌群厚度
So what I actually do here is measure from the bottom of this filmer to the top
可见 未做运动前是7.16厘米
which you can see it 7.16 centimeters
现在 劳伦斯开始运动
Now, Laurence gonna go ahead and pump out a whole set, 
让我们来看看肌群的变化
We gonna see how that changes
可见 未限血流速 运动后 肌群厚度达7.22厘米
We are doing it to three measuring ,and it’s about 7.22 centimeters. 
肌群厚度并没有太大改变
so it didn’t really change that much
在常规运动下
for the normal set, 
再来看 骨头到外部表皮的厚度
look at again that’s the bone, that’s the top of the skin
现在 限制血流速后会怎样
so what we gonna see now, is because we went a huge pump what happens
劳伦斯绑紧大腿高位部分 限制血流速度
When Laurence actually wraps the limb, and does blood flow restriction
现在在做运动的时候 留意腿部的挤压感及血流输送到肌群的感觉
Now, when you’re doing this, just make sure that squeezing and tracting the muscle
全力营造良好的细胞膨胀
really focus on getting a really good pump
不必苛求到你平时的训练重量
You don’t have to use much weight as you use normally
因为限制血流速后 可致较多的细胞膨胀和乳酸重塑
just because there would be so much cell swelling and so much latic acid build up
很容易就达到增肌效果
so it’s really great to do
就算你真的想对进行腿部和手臂扩肌
If you really want to increase the size of your thighs or your arms
也不必训练的太痛苦
So you don’t feel slightly painful
像你以前体会的那样
you are gonna feel..
如果你曾做过增肌训练 用这个方法会让你事半功倍
if you have ever to got a pump before, this would be a pump time stem
现在我们来做测试
Now, what we doing is measuring..hhm
看到屏幕 要看的是肌群的变化
again looking at basically ..at this one and respond of the muscle
一样的 从骨头到外表皮来整体测量
again, we going it from the bone to the top of skin
你能看到
and what you can see is basically, 
常规运动后 肌群厚度达7.22厘米
his ..his muscle was actually 7.2 centimeters
限血流速后做运动 肌群厚度增至将近7.50厘米
and now this is actually going up to 7. almost 7.5 centimeters
相较之前 大概增长了0.2厘米的厚度
as before, went maybe like 0.2 centimeter from 7.2 to 7.5 right here
这就是我们所提到的肌肉隆起状态
So that’s, when we talk about pump, 
并对肌肉变化做了实时测评
we’re actually measuring the pump in real time
看到肌群急剧膨胀 好像很危险
It got extreme swelling in the muscle, the muscle sensed as danger 
而事实上是 为增肌 需要进行细胞重塑
and restructured cells to get actually larger
现在 总结一下
so to ramp up, 
让我们一起来回忆一下限血流速训练的关键节点
let’s go over the keys for blood flow restriction training again
第一 正如劳伦斯所说 做限血流速后可减轻训练重量
No.1 like Laurence said you gotta using lighter weight
可把重量减为做常规运动时四到五成的重量
really probably weight to set the 40 to 50 percent of what you normally lift
第二 增加重复组数 每个训练动作最好是重复15到30组
Second, you gonna be using a higher repetition range, it were 15 to 30 repetitions
重在挤压肌肉
and you gonna focus on sqeezing 
这才能聚集够多的血液流入肌群
so you get a lot of blood into the actually muscle group itself
每组运动后的休息间隙应缩短 例如30秒左右
the twin set your rest periods gonna be really short, like 30 seconds
这样才能促使血流持续流入肌群
that’s gonna continue to drive blood into the muscle 
并且增加肌肉内乳酸的产生 并扩充肌群
and increase latic acid in the muscle and hands to pump
如有任何关于限血流速训练的问题
If any more question on blood flow restriction, 
详情请看本页底部
it’s detail that for you on the page below.

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译制信息
视频概述
听录译者

何大宓

翻译译者

何大宓

审核员

知易行难

视频来源

https://www.youtube.com/watch?v=dxbb-rtetWE

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