Beruflich Dokumente
Kultur Dokumente
suggested exercises:
A qualified exercise physiologist will show you
appropriate exercise selection.
SPORTS REHAB
TOURNIQUET
WWW.SPORTSREHAB.COM.AU
1.
2.
1. BULGARIAN SQUAT
simple rules:
Exercise selection is of
key importance.
At early stages keep the
tempo of the movement
SLOW.
2. SQUATS
Tourniquet training
has shown to lead
to gains in muscle
strength and
hypertrophy at low
to moderate loads
of between 20-50%
of 1RM!(1,2,3)
3. LUNGES
other benefits
of tourniquet
training...
3.
4. Start exercising.
pump
VALVE
GAUGE
gauge settings:
valve
gauge
tourniquet in use:
Pressure Range:
90-150mmHg
120mmHg
Start at 90mmHg
Start at 110-120mmHg
Time wearing:
15 minutes 30 minutes.
references:
1. Burgomaster KA et al. Resistance
training with vascular occlusion:
metabolic adaptations in human
muscle. Med Sci Sports Exerc
2003: 35: 12031208.
caution
SRT
SPORTS REHAB
TOURNIQUET
WWW.SPORTSREHAB.COM.AU
disclaimer: