Every time I run in the morning, I get out of breath after a few laps, is there anything I can do to

The cause of bifurcation is that the muscles enter a state of tension during strenuous activity due to insufficient or unprepared activities before strenuous activity. You can breathe deeply, exhale slowly and deeply, and exhale forcefully outward.

and pain. The main respiratory muscles in the human body are the intercostal muscles and diaphragm, and when the intercostal muscles spasm, the sides of the chest will be painful. When the diaphragm spasms.

It is important to warm up before running until your body is back to normal.

Most runners have suffered from this condition, and they have to slow down and start walking until their bodies return to normal.

The warm-up before running must be in place, and the warm-up before running is a must.

Breathing is not lawful, but only increasing the breathing rate and breathing is shallow, which can also cause tension in the respiratory muscles and cause spasms.

Insufficient or no preparatory activities, and muscles become tense during strenuous activity. You can deepen your breath and exhale slowly and deeply.

If you want to relieve the bifurcation caused by running, you should first let the body lie flat and then breathe slowly, which can effectively relieve the pain caused by bifurcation.

If you want to relieve the bifurcation caused by running, you should take a break, then breathe steadily, and then exhale slowly, or you can lie flat, which can effectively relieve it.

When this happens, you should stop running immediately, and then lie down as much as possible, which can be effectively relieved, and then pay attention to adjusting your breathing rate.

Do you know how to quickly solve the running fork? Many people will do some proper exercise to ensure good health, exercise is very important in our daily life, exercise can soothe our mood, aerobic exercise can increase the oxygen content in our brain, the following shares how to quickly solve the running fork.

1. How to quickly solve the running fork

1. Please breathe as deeply as possible

Take as deep a breath as possible during your run. The ligament stretching theory tends to believe that short breaths increase the chance of bifurcation, which is due to the fact that the diaphragm only rises and falls slightly during each breath, and the ligament is in a state of tension and cannot be relaxed, so that bifurcation is more likely to occur.

2. Plan your eating time

Plan your pre-workout eating time and make sure the food has been mostly digested by the time you work out – that is, don't exercise right after a meal. Avoid drinks that contain high levels of sugar or high osmolality before or during exercise.

3. Fully stretch in advance

Full before exercise'Stretching your body can help reduce the chance of forks. You can do this by raising your right hand and stretching as far to the left as you can, hold for 30 seconds, then relax, then lift your left hand to the right and stretch.

Second, what to do if you are angry

1. After the bifurcation, don't panic, first of all, slowly reduce the exercise, take a few deep and slow breaths, and then gently press the painful part with your hand to relieve it.

2. Change the breathing rate, gradually deepen the breathing from superficial breathing, exhale slowly and deeply, and exhale forcefully, so that a large amount of air can be inhaled, which can meet the oxygen needs of the body during exercise, relax the respiratory muscles, and eliminate pain.

1. Deceleration

Slowing down and running (walking) slowly is the fastest and most effective way to alleviate it, and the symptoms can disappear after five or six hundred meters.

For experienced runners, if the left side hurts, land with your right foot and push your body forward and touch the ground with your left foot. On the contrary, if there is pain under the right ribs, the left foot exerts force to move the body forward, and the right foot touches the ground. That is, which side does not hurt and which side exerts force.

2. Take a deep breath

Inhale deeply and slowly, exhale firmly, being careful not to open your mouth too widely, and your lips should be curled. This inhales a lot of air, relaxes the respiratory muscles, and eliminates pain. At the same time, match the breathing rhythm with the running frequency, so that you can take two or three steps, one exhale and one breath.

3. Press

Press slightly on the painful area with the palm of your hand, bend slightly over and continue to run or walk. You can also take a deep breath and hold your breath, firmly press the sides of the chest or the pain under the ribs, and then slowly take a few deep breaths and repeat a few times to relieve the spasm.

4. Raise your hands and stretch them out

After the pain is relieved, do not press on the painful area, clasp your hands up, lean back slightly, and stretch your back to lengthen your abdominal muscles.

If you don't do enough, it's easy to fork the gas, and it may also be caused by poor physical fitness. Don't be in a hurry, don't panic, just adjust your breathing slowly.

Adjust the way you run, don't eat too much before running, do the corresponding warm-up activities when running, if you feel that your stomach is uncomfortable, you need to stop and rub your stomach in time to avoid serious forks, do appropriate jogging, do not run fast. In daily life, we should adjust our diet and add more probiotics. Use proper breathing when running.

In the process of running, you must pay attention to adjust your breathing, do not open your mouth, use the method of breathing through your nose, and stop in time to rub your stomach if there is a fork in the air. Warm up before running and use the right approach during your run.

At this time, you must adjust your breathing and your pace, don't be too impulsive, and you can slow down your pace, and then adjust your breathing, you should run at a constant speed at the beginning of running, and don't suddenly speed up or suddenly slow down, when you run, you should also take three steps and one breath, three steps and one breath.

At this time, you should slow down, even out your breath, take a deep breath to relieve it, and do a warm-up exercise before running to avoid forked breath.