How is exhalation and inhalation done? 5

Two methods: 1. Strengthen abdominal breathing exercises, that is, the abdomen bulges when inhaling, and the abdomen adducts during exhalation, 10-20 minutes each time, 3 times a day. 2. Pursed lip breathing:

When exhaling, purse your lips and exhale slowly as you whistle, with a ratio of 1:2 or 1:3 to inhale.

Breathing methods while running.

When a person is running, the amount of oxygen required by the human body increases with the speed of running, and in order to change this, it is necessary to increase the breathing rate and increase the depth of breathing. However, there is a limit to the acceleration of the respiratory rate, and generally the most effective range is 35 to 40 beats per minute. If the maximum is 60 times per minute, an average of one second should be exhaled and inhaled, which will inevitably make the breathing shallow, reduce the amount of air exchange, affect the inhalation of oxygen and the discharge of carbon dioxide, increase the concentration of carbon dioxide in the blood, and decrease the concentration of oxygen.

Pay attention to the rhythm of your breathing.

When running, consciously coordinate the pace rhythm of your feet with the rhythm of breathing, and generally speaking, according to your physical condition and running speed, you can take two steps and one breath, two steps and one breath or three steps and one breath, three steps and one breath. When the breathing rhythm is adapted to the running rhythm and a habit is formed, shortness of breath and rhythm disturbance can be avoided, which is extremely beneficial for deepening the depth of breathing. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the appearance of "poles" during running.

Contraction of the intercostal muscles of the reflex Chest volume decreases and the pressure is less than atmospheric pressure.

Suction Intercostal muscle relaxation Chest cavity increases in volume Pressure is stronger than atmospheric pressure.

Principle of respiratory exercise: The main respiratory muscles involved in respiration are the diaphragm, external intercostal muscles, intercostal internal muscles and abdominal wall muscles. During peaceful inhalation, the diaphragm and external intercostal muscles contract, causing the anterior, left, right, and upper and lower diameters of the chest cavity to increase, and the lungs to expand accordingly, forming an active inhalatory movement.

When the diaphragm and external intercostal muscles relax, the ribs and sternum return to their own gravity and elasticity, resulting in a shrinkage of the thoracic cage and a retraction of the lungs, resulting in a passive expiratory movement.

The principle of gas exchange: The physiological process of respiration is to inhale oxygen from the outside air and at the same time expel carbon dioxide from the body. The exchange of oxygen and carbon dioxide between the alveoli and the pulmonary capillaries is called external respiration or pulmonary respiration.

After oxygen enters the blood, it reaches the tissues of the body for gas exchange, oxygen is released for cell use, and the metabolite carbon dioxide of the cell is taken away by the blood, and the gas exchange in the tissues is called internal respiration or tissue respiration. The internal and external respiration is not in harmony with the round base to complete the whole respiration process.

Inhalation: When the suction tract of Hu Qiaofan is stretched and the sedan lifts with Xiaoqin relaxes, the lungs become larger, the volume increases, the pressure decreases, and the air flows into the lungs from the respiratory tract.

Exhalation: When the extensive ligaments of the airways are tightened, the lungs become smaller, less in size, and the pressure increases, and air flows out of the lungs and out of the airways.

1) Figure 1 shows the inhalation process during breathing (Figure 1) shows the diaphragm during inhalation.

and the contraction of the intercostal muscles, causing the anterior, anterior, left, right, and upper and lower diameters of the thoracic cavity to increase, the thoracic cage to expand, and the lungs to expand consequentially, resulting in the air pressure in the lungs being less than the outside atmospheric pressure.

Outside gases are inhaled into the lungs, creating an active inhalatory movement

2) Gas exchange in the human body includes two processes: gas exchange in the alveoli and gas exchange in tissues

The process in Figure 2 includes gas exchange in the alveoli and gas exchange in tissues; As blood flows through the capillaries surrounding the alveoli, oxygen in the alveoli diffuses into the bloodstream, carbon dioxide in the blood.

Diffusion into the alveoli, through the exchange of gas in the alveoli, the oxygen content in the blood increases, and the carbon dioxide gradually decreases, that is, from venous blood to arterial blood; When blood flows through the capillaries throughout the body, the concentration of oxygen in the tissue cells is lower than that of hemoglobin.

It is quickly separated from oxygen and diffuses into the tissue cells, and the carbon dioxide in the cells diffuses into the blood, and through the gas exchange of the tissues, the blood changes from arterial blood to venous blood The carbon dioxide in the blood increases and the oxygen content decreases

So the answer is: 1) one; Shrink; Less than;

2) High; Blood; Low; Arteries

Inspiration: Due to the contraction of the respiratory muscles, the diaphragm descends leading to the enlargement of the pleural cavity, the negative pressure in the pleural space, the intrapulmonary pressure decreases, and the pressure difference between the intrapulmonary pressure and the atmospheric pressure is generated. The pressure in the lungs is lower than the atmospheric pressure, and the air entering the lungs along the pressure difference is called inhalation.

A large amount of gas can be inhaled during inhalation, in which oxygen is contained in the air and can participate in the material circulation after inhalation. Carbon monoxide poisoning (i.e., CO poisoning) occurs when large amounts of CO that cannot participate in the circulation of substances are inhaled during inhalation

Exhalation: The difference between the pressure inside the lungs and the atmospheric pressure is the reason why air can enter and leave the lungs. When the lungs shrink, the pressure in the lungs is higher than the atmospheric pressure, and the air is expelled from the lungs through the nostrils.

On exhalation, the intercostal muscles and diaphragm are dilated, the chest is reduced, the lungs are narrowed, the pressure in the lungs increases, and air is expelled Exhale.

<> inhale, air passes through the nostrils and into the nasal cavity (the first arrow part). It passes through the posterior nasal orifice through the pharynx (second arrow) and then through the laryngeal opening, laryngeal cavity, trachea, and bronchi into the lungs (third arrow). When you exhale, go in the opposite direction.

When exercising, you can inhale or exhale according to the different items of exercise, which is not fixed and has different breathing patterns.

Method 1: Exhale during the exertion phase and inhale during the playback phase. This breathing method (exhalation during the exertion phase and inhalation during the playback phase) is the most widely used breathing method and is widely used by many coaches and is also recognized by most people as the "standard" breathing method.

Suitable for beginners and lighter weight strength training.

Method 2: Hold your breath in the first half of the exertion phase, exhale quickly in the second half, and inhale in the playback phase. This method focuses on the process of holding your breath, which can be very effective in increasing the pressure in the abdomen of the trainer and can help the trainer to complete more weights.

This breathing method is suitable for heavy weight training.

Method 3: Inhale during the exertion phase and exhale during the playback phase. This method is the opposite of the above two methods, which helps to increase the speed of the centripetal contraction of the muscles (the process of exertion) and also allows the centrifugal contraction of the muscles to work better (the process of action playback).

This breathing method is more suitable for training with a combination of explosive power (rapid muscle contraction when exerting force) and concession (deliberate slowing down during the replay phase) with moderate weights.

Method 4: Asynchronous breathing method. Refers to breathing once in a row and is suitable for "speed strength" and "endurance strength" exercises with light or moderate weights.

Method 5: Conditioned breathing method. This breathing is an extension of Method 2, which uses the Breathing Square method used in larger weight training, where a few breaths are taken before the start of the first movement, and then the first movement is completed in the "Method 2" breathing method.

Suitable for: Use large weights or when muscles reach the limit of fatigue.

The chest expands spontaneously, the chest cavity becomes larger, the air pressure in the chest cavity is less than the outside atmospheric pressure, and due to the strong atmospheric pressure, air enters the lungs, which is inhalation. At the end of inspiration, the costal septum muscle relaxes, the thoracic cage shrinks under the action of gravity, the volume becomes smaller, the pressure becomes larger, and the airflow exhales outward, so it becomes an exhalation. ...And so it goes.