Скачать или смотреть Chris Hemsworth Arm Workout with Ross Edgley | Bicep Occlusion Training

Chris Hemsworth has just shared a video of a sickening arm workout with Ross Edgley. In the video, Ross can be seen explaining the principles of Occlusion Training as he attaches the cuffs at the top of Chris’ biceps.

They then move onto a really simple workout of 4 sets, made up of just 2 exercise, which include:

Workout - 4 sets

10 reps of 10kg dumbbell hammer curls
5 second isometric rope hold (right arm on top)
Followed immediately by a
5 second isometric rope hold (left arm on top)

Even after just one set, Chris started saying how sick he felt, combined with the huge pump, cramping and burning sensation from all the lactic acid in his arms.

Occlusion Training, also known as Blood Flow Restriction or BFR, allows arteries to pump blood into the limb, but restricts the blood flow in the veins out of the limb. Trapping the blood in this way will pump your arms much like filling a water balloon. This causes cellular swelling, increased oxygen demand in the muscles and build up of waste. This causes a lot of metabolic stress which is a major mechanism for growth.

At the end of the workout, Chris can’t get the cuffs off quick enough and remains in pain for a while after they’ve been removed.

Although there are lots of different straps and tourniquets you can buy for blood flow restriction training, Ross uses the Kaatsu original BFR kit, which includes elasticated air bladders combined with an air compressor to control the pressure.

Ross is currently working on a 6 episode series with Chris which is being created for National Geographic.

0:00 Strapping on the blood flow restriction cuffs
0:20 The workout
1:00 Intensity of the workout
1:37 Benefits of blood flow restriction training
2:03 Painful training aftermath
2:57 Kaatsu cycle 2.0 BFR kit
3:14 Lactic acid and growth hormone

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