Rubber tourniquet for training: effective or dangerous to restrict blood flow

December 29, 2022 Admin Home page » Tips and tricks

What is resistance band training? Features of training. Benefits and who can use this type of training. How to use a tourniquet safely. Interesting video.

Many people have heard about a rubber band for training, but have used it in practice, too few, almost no one. Remember the movie “Rambaud”, where Sylvester Stallone wore tourniquets above his biceps, which made his arms engorged and look more impressive. You will find out further whether it is useful to use a similar method in training.

It is worth noting that technologies are constantly developing and innovations are being introduced, and fitness and bodybuilding are no exception. Today we’ll talk about circulatory restriction training, which came from Japan and was called KAATSU.

What is KAATSU training

Some people know a training called occlusion, which restricts the blood supply to the veins in the arms and legs using special rubber bands. When performing exercises, the weight is taken less than usual, which is no more than 30% of the one-repetition maximum.

WHY DO THIS?

When the outflow of blood is obstructed, the muscle fibers experience a deficiency of oxygen, which is why the training goes into the anaerobic stage.

All this gives impetus to more active work of fast-twitch fibers. During a standard workout, this effect occurs when working with a weight of 60-80% of the one-rep maximum.

It’s worth saying right away that you shouldn’t expect rapid weight gain, especially since doing squats with tourniquets is not only difficult, but also painful. Another thing is when this technique is used for small muscle groups, for example, arm muscles.

A set of exercises with a tubular expander for all muscle groups

The number of possible exercises is incredibly large. However, in order for a set of exercises with a tubular expander to be as effective as possible, it is recommended to choose the best movements.

Shoulder exercises

Press standing or sitting

Movement to the shoulders. It is more convenient to perform it with one hand, holding the second handle with your foot. Raise your arm up so that the body is securely fixed. 3-4 sets of 12-15 times on each hand.

Raising your arms in front of you

Movement to work the anterior deltoid. Secure one handle with your legs, take the second in your hand. Raise your arm in front of you until it is parallel to the floor. 3-4 sets of 10-12 times.

Raising your arms to the sides

Similar to the previous exercise, but with a focus on the middle beam of deltas. Secure one handle with your foot, take the other in your hand. Move your hand to the side (no higher than the level of parallel with the floor at the top point), after a short pause, return the handle to its original position. You can also perform lifts with both hands at the same time, fixing the expander in the middle with one leg.

Bent over arm abduction

Replacement of bent over raises to work the rear deltoid. An incredibly useful exercise for improving posture. To perform, fix one edge of the simulator with your right foot, take the second handle in your left hand. Bend over so that there is a right angle between your legs and body (if you have insufficient mobility, the angle can be reduced). Move your arm, slightly bent at the elbow, to the side, making a minimal pause at the peak point.

Broach

Powerful movement for the shoulders. To perform this, take the handles and step on the ropes to secure them. Stretch the handles as close to your chin as possible, spreading your elbows to the sides.

Chest exercises

Chest Press

Place the cable behind any support (column, wall bars, etc.). Move 1-2 steps forward. Take the handles and hold them with an overhand or neutral grip at chest level. Bring your arms forward, holding for 0.5-1 second.

Back exercises

Bent-over row

An exercise that can be performed in different styles: one or two arms, with cross abduction. The tourniquet is fixed with the leg, after which the arm bent at the elbow is brought to the body. Try to pull the handle towards your lower abdomen, contracting your shoulder blades as much as possible at the peak point.

Horizontal thrust

Place the cable behind any support and secure it. Take the handles and step back 1-2 steps to create tension. Perform rows towards the lower chest. In the exercise, it is important that the body is securely fixed.

Arm exercises

Biceps curl

Classic movement. The only difference is that the exercise is performed with a resistance band rather than dumbbells or a barbell. The tourniquet is fixed with the legs.

Triceps abduction

Another classic fitness exercise. Arm abduction is performed with the body tilted forward and the back straight. The tourniquet is fixed with the help of the legs. You can perform the exercise with each hand separately.

Leg exercises

Lunges

Secure one end of the cable with your foot, bring the other over your back and hold it in the chest area. Perform a series of lunges on each leg in turn.

History of origin

We will not go deep into history, but it is worth noting that the author of the technique, Yoshiaki Sato, a former Japanese doctor, personally developed this technique after an accident. After a skiing accident, he began to independently rehabilitate himself from a hip injury; the muscles were damaged, not the joints.

He remembered that British doctors, in order to speed up recovery, used the method of bandaging with tourniquets in cases of damaged limbs, but this was not widely used, as it was considered banal nonsense.

However, the Japanese took a risk with this technique and used it on himself. Properly selected exercises using rubber bands allowed recovery after 1.5 months, although the doctors’ forecasts were about 6 months.

It was after this that in 1994 he patented a rubber tourniquet for training and gave impetus to the KAATSU method, which means KA-additional, AATSU - pressure.

How to train properly

It’s not all that complicated; training tourniquets must be used on the widest part of the limb you are going to train. For example, to train your arms, you need to apply them to the bottom of your shoulder, and when training your legs, just below the groin.

The best effect is seen when performing the following muscle exercises:

♦ Leg extension in the simulator – quadriceps

♦ Sitting/standing calf raises – calves and soleus muscles;

♦ Swing dumbbells to the sides – middle delta;

♦ Barbell press with a narrow grip / arm extension with a handle on the upper block – triceps;

♦ Curling arms with dumbbells/barbell – biceps

A significant drawback for many will be that halfway through the exercise, an increasing burning sensation is felt in the muscles. Visually, this immediately becomes noticeable; they harden before our eyes, due to the powerful filling of the trained area with blood.

It is worth noting that after such a workout, a longer recovery period is necessary, because the muscles work almost the same as during a hard regular workout. Therefore, training with a tourniquet should not be carried out more than once a week.

How to choose a tubular expander

A tubular rubber expander with handles is the simplest exercise machine. It consists of two D-shaped (or V-shaped) handles and a tubular harness. The material may vary depending on the price and manufacturer, although wear-resistant latex is considered the most popular.

Despite the simplicity of the design, choosing the right exercise machine is not so easy. Correct selection of the resistance of a tubular expander is a key point when choosing a simulator. Often, athletes overestimate (or underestimate) their capabilities and take equipment that does not correspond to their level of physical fitness. As a result, the training does not give the desired result and the only choice is to buy another simulator.

There is a universal gradation system. It is not observed by all manufacturers (each company tries to stand out and “surprise” with unusual colors, despite the classification), but in general they help you navigate when choosing. Load scale:

1. Entry level or light – green, yellow or pink strands.
2. Medium or medium - red tube.
3. Strong or hard – blue.
4. Professional or extra hard – purple or black tubes.

There are no universal tubular expanders, so choosing the weight is very important.

1. For example, hard and extra hard harnesses are recommended for men who can bench press a weight of 80 to 100 kg (the same applies to squats and deadlifts). Despite the fact that they are designed for lighter loads, exercises for men with a tubular expander are performed in a high-repetition style. This should be taken into account.
2. The same applies to exercises with a tubular expander for women . The weight is selected in such a way that you can perform up to 12-20 repetitions per set. Green, yellow and pink tubes work best for this.

Top 3 manufacturers

There are a huge number of models, from extremely cheap to expensive. Therefore, you can choose any simulator that suits a particular athlete. To practice with a tubular expander, you don’t have to buy expensive models. However, if you want to purchase the highest quality exercise machine, it is recommended to choose the most well-known manufacturers. Among them are:

• Atemi Att03 is a good model that has the lowest price among quality exercise machines. A fairly reliable option with a simple design.

• HouseFit 6981 is a device from a popular manufacturer of sports equipment. It has comfortable handles and a fairly durable design.

• NIKE Accessories Universal is a premium category trainer. It has an incredibly strong cable, handles with special fixation and a soft non-slip coating.

Benefits of training

By limiting the movement of blood with tourniquets, you can get the following advantages:

♦ IMPROVING REHABILITATION. If the muscles are damaged, then in this way, by pumping blood into the problem area, the restoration of their previous performance is accelerated;

♦ REDUCE THE LOAD ON JOINTS. Since the weight is taken mainly 20-30% of the one-rep maximum, the weight on bone tissue is reduced significantly, which can greatly help those who suffer from joint pain and cannot use heavy weights;

♦ REDUCING THE TRAINING TIME INTERVAL. The duration is 30-40 minutes, which is beneficial for those who have a lack of free time.

Some believe that by training in this way, an additional portion of growth hormone is released into the body. This information is not 100% confirmed, but it is worth noting this point.

Rating of quality loops and elastic bands for training for 2022

The rating includes the best, according to buyers, loops and elastic bands for training. The popularity of the models, reviews and consumer reviews were taken as a basis.

The Best Cloth Bands for Workouts

GO ENERGY, resistance bands with storage bag and training program, 3 pcs.

High-quality elastic bands are made of thickened and reinforced fabric. On the inside there are rubberized latex threads, thanks to which the elastic bands do not roll or twist. Suitable for outdoor fitness, at home, in the gym. The kit includes a training program in Russian. 3 colors mean different levels of resistance (light (up to 14 kg), medium (up to 20 kg), heavy (up to 30 kg). Average price: 1157 rubles.

GO ENERGY, resistance bands with storage bag and training program, 3 pcs.

Advantages:

• universal type;
• different load levels;
• reliable.

Flaws:

• not identified.

Raciness, set of 3, with storage pouch and mini program

The fabric elastic bands included with the storage pouch are made of cotton and terylene. Bright colors and pleasant-to-touch material will ensure a good mood throughout the entire workout, and different levels of resistance will lead to the desired result in a short time. Price: 1499 rub.

Raciness, set of 3, with storage pouch and mini program

Advantages:

• Includes a bag for storage and carrying;
• without smell;
• durable material.

Flaws:

• not identified.

Rised + video training as a GIFT

The set perfectly trains the hips; elastic bands made of cotton and polyester with a latex line on the inside do not slip and do not interfere with exercises. The flat seam will not chafe during training. 3 elastic bands have different levels of resistance, this allows you to train with maximum convenience. Price: 899 rub.

Rised elastic bands + video training as a GIFT

Advantages:

• flat seam;
• high strength;
• video training as a gift with purchase.

Flaws:

• Only the thigh muscles are trained.

SUPER FIT MAX, set of 3 pieces

A set of elastic bands that provide different degrees of stress allows you to do fitness anywhere, even in the fresh air. The anti-slip latex coating on the inside prevents the elastic bands from slipping and rolling during fitness. Price: 699 rub.

SUPER FIT MAX, set of 3 pieces

Advantages:

• high quality;
• optimal price;
• Ease of use.

Flaws:

• not identified.

Sport Fit Set of 3 Resistance Bands for Fitness Pilates Yoga with Storage Bag

Allows you to play sports with pleasure and in any convenient place. Various degrees of tension allow you to adjust exercises in accordance with the athlete’s level of training. Bright stylish colors will add variety to the training process. Price: 499 rub.

Sport Fit Set of 3 Resistance Bands for Fitness Pilates Yoga with Storage Bag

Advantages:

• compact;
• stylish;
• durable.

Flaws:

• not identified.

Goodly Luting Fit

Premium elastic bands with different load levels. The light level gives a load from 8 to 14.5 kg, the medium level - from 13 to 23 kg, the heavy one from 20 to 30 kg. For convenience, different difficulty levels have different colors. These rubber bands are much more powerful than latex rubber bands and give a more powerful result. Price: 3490 rub.

Goodly Luting Fit

Advantages:

• optimal size;
• quality material;
• do not slip or roll down during training.

Flaws:

• price.

The best latex bands for training

Goodly Fit Loop, 4 pieces with pouch

Functional latex elastic bands are suitable for any muscle group (arms, legs, buttocks, back, thighs). Universal, suitable for both men and women. The minimum resistance of 6 kg is suitable for beginner athletes. Stretches up to 3 times its original length. Average price: 2989 rub.

Goodly Fit Loop, 4 pieces with pouch

Advantages:

• high resistance;
• high quality latex;
• universal.

Flaws:

• not identified.

BARFITS mini 25 x 5 cm

Fitness elastic bands of domestic production. The set includes 5 mini elastic bands with varying degrees of load. Yellow provides only 15% of the load, red provides 25%, green guarantees 50%, blue up to 75%, and black elastic provides 100%. Price: 390 rub.

BARFITS mini 25 x 5 cm

Advantages:

• large set;
• universal;
• ease of operation.

Flaws:

• difficult to find in retail.

ProResist 5pcs, pink

Universal elastic bands are suitable for any sport, both for beginners and professionals. Their compactness allows you to move them in a regular handbag. Convenient to exercise at home. Material: natural latex. Price: 990 rub.

ProResist 5pcs, pink

Advantages:

• universal;
• quality;
• convenient to use.

Flaws:

• There is no carrying or storage case.

GO DO (2) latex 650-0.5 mm

The equipment is a seamless looped tape made of high-quality latex. Easily replaces weights, barbells or dumbbells. They have high strength and anti-slip coating. Suitable for intense training in any sport. Price: 180 rub.

GO DO (2) latex 650-0.5 mm[

Advantages:

• high quality latex;
• optimal cost;
• famous brand.

Flaws:

• There is only 1 elastic band in the set.

Raciness

The products of a well-known brand are highly durable and characterized by durability and reliability. The set allows you to use fitness equipment of various levels of training. The maximum load is 22 kg. Convenient and easy to use, suitable for indoors and outdoors. Price: 999 rub.

Raciness elastic bands

Advantages:

• different levels of difficulty;
• lungs;
• optimal size.

Flaws:

• not identified.

The best loops for training

Original FitTools Professional functional training loop set

The set of professional equipment contains functional hinges with reliable carabiners, each carabiner is fixed with a hexagon (the key is included in the kit), and also comes with a special door mount and a bag for storage and carrying. Average cost: 4940 rub.

Original FitTools Professional functional training loop set

Advantages:

• professional equipment;
• extended equipment;
• for various types of exercises.

Flaws:

• not identified.

Goodly Fit Loop, size L

The loop allows you to make your fitness sessions even more productive. Suitable for any muscle group and training (cardio, strength training, stretching, strengthening). Latex has the ability to stretch up to 3 times its original size. Stretches evenly, eliminating the possibility of loop rupture. Cost: 1089 rub.

Goodly Fit Loop, size L

Advantages:

• protection of ligaments and joints;
• high quality material;
• versatility.

Flaws:

• not identified.

TORRES Suspension Training Loops AL1039 black/orange

The loops are designed for training using your own weight as a weighting agent. Compactness and versatility makes it easy to train at home. Suitable for training the chest, back, abs, and used for buttock exercises. Cost: 1240 rub.

TORRES Suspension Training Loops AL1039 black/orange

Advantages:

• effective;
• qualitative;
• reliable.

Flaws:

• hard material

U-POWEX set of training fitness loops (4 pcs.)

By dedicating just 30 minutes to sports in the morning and evening, with the help of this equipment you will get in shape and maintain the results for a long time. The 4 loops included in the kit are suitable for different muscle groups. When stretched, the load on the muscles increases. Cost: 2676 rub.

U-POWEX set of training fitness loops (4 pcs.)

Advantages:

• convenient to take with you;
• a large set of exercises;
• reliable manufacturer.

Flaws:

• no storage case.

Suspension Training Fit Studio

The minimum area on which the loops can be used is 2.43 * 1.83 m. The length and resistance force can be easily adjusted to suit any level of the athlete's training. A convenient storage bag will keep your equipment clean and will also be convenient to carry. Cost: 2890 rub.

Suspension Training Fit Studio

Advantages:

• strengthens a large muscle group;
• compact;
• lungs.

Flaws:

• not identified.

Rubber loop SPR (resistance 4-15 kg) (art. 37322)

The ring-shaped block exercise machine is used for strength and fitness training. Allows you to lighten the load when mastering new exercises. Especially suitable for girls just starting out. Rubber loops increase the load in direct proportion to their stretch. Cost: 890 rub.

Rubber loop SPR (resistance 4-15 kg) (art. 37322)

Advantages:

• quality;
• famous brand;
• convenient to use.

Flaws:

• not identified.

How to use tourniquets safely and correctly

To ensure that the training does not go down the drain and brings maximum effect, you need to remember a number of nuances:

⇒ between approaches the rest interval is 40-60 seconds;

⇒ do not remove the tourniquets during rest between exercises;

⇒ for tightening, use a tourniquet of about 4-5 cm, but it should not be too tight.

⇒ the time of loading on the trained area should not be more than 2 minutes.

In simple words, using harnesses, the workout should be intense and short. At this time, you can use dropsets and supersets.