The right way to exercise breathing, the way to exercise breathing training

Commonly used breathing exercises include the following methods:

Clause. 1. Purse lip breathing, prolong the expiratory time, and reduce the lung volume at the end of expiration. The specific operation method is to use the nose to inhale, hold for three seconds, pout the mouth like blowing out a candle, exhale slowly, and pay attention to the ratio of exhalation to inhalation time is about 2 to 1.

Clause. 2. Abdominal breathing, the breathing action produced by the diaphragm is called visual breathing, when performing abdominal breathing, put one hand on the chest, one hand on the abdomen, and use the nose to inhale to slowly raise the abdomen. Make sure that the abdominal movement is greater than the chest movement, and then make a pursed lip breath and slowly spit it out through the mouth.

Clause. 3. Breathing and movement are combined, when the body is stretched, you can inhale, and when you flex the body, you can exhale.

1. Freely regulated breathing method.

During low-intensity training, breathing is often self-regulating (breathing in a way that feels comfortable for you). This breathing technique is commonly used when calf raises, jogging, and cycling. The free-paced breathing pattern should vary with the movement.

Correct breathing will not only play the role of "oxygen supply", but also have the important effect of adjusting the rotation state of the bucket and assisting Qingnai to complete the training action.

2. Synchronous breathing method.

Breathe once you do each movement, and the breathing is done during the movement.

Hold your breath momentarily and exhale quickly when your muscles contract, and inhale slowly when your muscles stretch. This type of breathing is usually used when the load is heavy, the supine position is performed, and the shoulders, chest, and abdomen need to be immobilized. For example, it can be used when doing movements such as the wide press on the back of the neck, the bench press, and the supine bird.

When exercising the chest, in order to achieve the effect of lifting the chest and shoulders as much as possible, allow deep inhalation, such as making a supine bird, the breath-holding time must be short, and the exhalation is a spitting (forced exhalation).

Inhale quickly as muscles contract and exhale slowly as muscles extend. Inhale quickly and forcefully, and exhale slowly and deeply. It is generally used during exercises with a light load. For example, it is used when doing dumbbell curls, standing birds, seated dumbbell presses, etc.

3. Asynchronous breathing.

The breathing rate is not equal to the number of movements, and breathing is done between movements.

Take one breath with multiple movements. After doing a few movements in a row, take a breath, and after doing a few movements in a row, breathe again, so as to sell the spring cycle. This method is suitable for training warm-ups, light weight and fast movements, and when you have high energy.

For example, it can be used when doing push-ups, sit-ups, pull-ups and other movements.

1. Breathing is divided into chest and abdominal breathing.

3. So when exercising, try to recommend abdominal breathing, take running as an example, and take slow deep breathing: inhale through the nose and exhale through the mouth, maintaining the rhythm. It's like three steps and one exhale, three steps and one inhale, keep your nose inhaling and mouth exhaling.