#bfr training

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A bright, modern editorial photograph of a minimalist athletic studio with pale oak flooring and soft diffused daylight pouring in from tall windows on the left. In the foreground, slightly off-center to the right, a tall glass of deep magenta-crimson beetroot juice sits on a matte white concrete surface, condensation beading on the glass, a few fresh whole beets with leafy stems and one halved beet showing vivid concentric purple rings arranged beside it. Behind them, softly blurred with shallow depth of field, an athlete in neutral-toned athletic wear (charcoal and cream) crouches mid-prep, with slim black blood flow restriction cuff bands wrapped around the upper thighs. A clean wooden plyo box and a simple barbell rack are subtly visible in the background. A thin arc of chalk dust hangs in the air, suggesting a recent jump. The color palette is restrained and trendy: warm off-white, soft sage green, charcoal gray, with the beetroot magenta as the single bold accent. Composition follows a wide 16:9 landscape layout with generous negative space on the left third for title overlay. Lighting is natural, gentle, and slightly golden, with soft shadows and a subtle film-grain texture. The overall feel is a contemporary wellness and sports science magazine cover: clean, calm, sophisticated, tactile, with crisp detail on the juice and beets and a dreamy blur on the athlete.

甜菜根汁+血流限制训练：疲劳跳跃的优势被忽视

BY DR. GYMBRO · 2026年11月1日

许多人认为甜菜根汁配合血流限制（BFR）训练可以大幅提升力量。但这项随机、双盲的试验发现，两组力量均有提升，只有摄入甜菜根汁的组在疲劳状态下的下蹲跳高度表现出显著改进。研究使用每日约 8 mmol（约 500 mg）硝酸盐，先进行一周的预补充，再进行为期四周的 BFR 训练。下面将介绍具体训练方案、适用人群、禁忌以及为何仅 20 例的样本需谨慎解读。