Sunday, August 23, 2015

KAATSU 3-point Exercises For Arms

KAATSU 3-point Exercises are a fundamental part of the standard KAATSU protocol for both the arms and legs.

Dr. Yoshiaki Sato, the inventor of KAATSU in 1966, first established the KAATSU 3-point Exercises in the 1970s. These simple exercises have been performed safely and effectively among millions of individual KAATSU sessions among people of all ages and abilities with myriad physical conditions or ailments.

The KAATSU 3-point Exercises can either be used to help determine the optimal SKU pressure or as a form of basic exercise for both the arms and legs.

When the KAATSU 3-point Exercises are performed, they can be performed either on a KAATSU Master or a KAATSU Nano or a KAATSU Cycle unit. The 3-point Exercises can be performed while the user is either tethered (connected) or untethered (disconnected) to the units.

KAATSU Arm 3-point Exercises [illustrations on left]

The KAATSU 3-point Exercises for the arms involves hand clenches, bicep curls and tricep extensions. Each set of exercises should be done 3-4 times each with a maximum of 20 seconds rest between each set. Ideally, the number of repetitions for each exercise decreases before the user reaches muscular or technical failure* (or fatigues).

That is, an ideal set would be 25-30 repetitions on set #1, 10-15 repetitions on set #2, and 5-10 repetitions on set #3. Even if only 1-2 repetitions are completed on the last set, this failure signal sent to the central nervous system is one of the goals of KAATSU.

KAATSU Leg 3-point Exercises [illustrations posted here]

The standard KAATSU 3-point Exercises for the legs involves toe curls, toe raises, and heel raises. Alternatively, for more fit or active individuals, the 3 advanced exercises includes heel raises, leg curls and squats.

Each set of exercises should be done 3-4 times each with a maximum of 20 seconds rest between each set. Ideally, the number of repetitions for each exercise decreases before the user reaches muscular or technical failure (or fatigues).

That is, an ideal set would be 25-30 repetitions on set #1, 10-15 repetitions on set #2, and 5-10 repetitions on set #3. Even if only 1-2 repetitions are completed on the last set, this failure signal sent to the central nervous system is one of the goals of KAATSU.

* Technical failure is defined when the individual starts to do improper technique (movement) due to an increasing sense of fatigue. At this point, the set is stopped.

Copyright © 2015 by KAATSU Global

No comments:

Post a Comment