strengthen the recovery of the forearm: G-Tox
M hile climbed the most common way to retrieve the forearm muscles tired arm is shaking down. A few seconds of rest and recovery provide us with something, but often not sufficient, besides this technique refers only symptoms of stiffness. And when you're in a difficult rest may spend more energy with the other arm that you are trying to recover, so it makes sense to avoid bed rest and keep climbing.
The G-Tox Luckily there is a more effective method than most climbers who ignore or do not care. Eric J. Hörst (Coach of elite climbers) takes more than a decade claiming the benefits of switching the average position of the arm rest down with the position of the arm raised above his head. This simple practice provides a marked increase in the rate of recovery. This technique is called Fast Track
G-Tox, because it uses the
g GRAVITY (as an ally, for once) to help disinfect
tox ICAR muscle fatigue and speed recovery.
The discomfort and swelling that occur in the forearm during the climb are largely caused by the accumulation of acid lactic acid (a byproduct of metabolism in constant current activities and stored in the muscle causing resentment and, eventually, muscle failure) and that the accumulated results in reduction of blood flow.
Why use When you arm down the shaking technique, often experience an initial
increase the level of swelling. This is because, as the muscle relaxes, blood flow resumes, but the return through the veins of the old blood is slower. This perpetuates the swelling jam blood and makes the recovery is slower, although Most climbers are down their arms and complaining that they are
peta.
The G-Tox technique uses gravity favoring the return of blood through the veins to the heart. To help remove the blood from the arm faster, accelerating the elimination of lactic acid and, therefore, I quickly returned the level of lactose in blood. The effects of this technique are unmistakable: literally see the swelling decreases as you get on your arm, because the arm blood flow is much less affected by gravity to return venous flow.
So why not to use the raised arm position throughout the rest, instead of using the alternate technique, as described above? As the high arm position requires some muscle concentration in the upper arm, shoulder and chest, these muscles get tired if you hold the position for a long time. Therefore, the best protocol for recovery is to alternate the two arm positions in five or ten seconds.
definitely do this and check the difference that makes the G-Tox!
British researcher Luke Roberts decided to put the G-Tox test. We compared the recovery rates (measured by blood lactate and strength grip) of the climbers with the technique of G-Tox compared to a control group of climbers who use the standard shock with the arm hanging. The results showed a statistically significant difference in grip strength increased and lactic acid dismunución.
Extracted from
Eric J. Hörst. Training climbing. Vertical Editions ______________________________________________________________________
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