How to regulate your breathing when squatting

Depending on how much weight you put on the squat, there are two ways to do it.

1. When the weight of the squat is more than 80% of the maximum squat volume, this is already a large weight for the body, and the breathing method of the large weight is: inhale when squatting, and exhale after standing up. The process of exerting force is to hold your breath, because holding your breath will expand the chest cavity, enhance the pressure of the chest cavity, and provide the body with greater strength to complete the action.

2. When the weight of the squat is less than 50% of the maximum squat amount, it can be judged that the weight bearing is a lighter and bearable range for the body, so the breathing method is: exhale while squatting, and inhale after standing up. The process of exerting force does not require breath holding.

This type of breathing is the opposite of the first one.

3. When the weight of the squat is less than 50%-80% of the maximum squat amount, you can choose one of the above two methods according to the physical conditions at the time.

Exhale in a squat and stand up to inhale. Squatting is a form of physical exercise, which is the trump card action for training thigh muscles, and insisting on doing it will also play a leading role. Squats are considered essential exercises to build leg and hip strength and girth, as well as to develop core strength.

Squats should be performed according to the standard, with the lower back in a straight line and the hips lower than the knees. Squats can be divided into freehand squats and weighted squats. The hands should be open and straight, or crossed in front of the chest.

Open your feet to shoulder width apart. The most important thing in freehand squat is that in the process of squatting, the patella and knees should not exceed the toes, inhale when you go down, and exhale when you get up.

Barbell squats fall under weight-bearing squats. Barbell squat exercises are one of the basic movements to develop the muscles of the lower limbs. The most valuable squat workout is the squat phase, where the focus is on the legs, exhaling with all the force on the legs.

To lift your head, imagine pushing your legs so that your head can be pushed up, rather than lifting your hips first and then straightening your waist. Keep your center of gravity stable and your feet can't move during the whole squatting process.

Place the barbell at the back of your neck, grasp the barbell with both hands, keep your body straight, your eyes level ahead, and your feet shoulder-width apart. Bend your knees and slowly squat down until your thighs are parallel to the ground or slightly below your knees, and after holding, contract your quadriceps muscles and push your legs to reduce. Rhythm of action:

Squat for 2-3 seconds, stand still for 1-2 seconds, and squat for 2 seconds.

When doing a deep Qi Xiangyu squat, inhale as your body squats and exhale as your body rises.

When doing squats to exercise the body, the rhythm and regularity of breathing are very important, the body's oxygen supply will be purely affected by the breathing rhythm, the deeper the squat, the greater the lung capacity required, and the more inhalation. The best breathing rhythm is to inhale when squatting and exhale when you start to rise, which can minimize the burden on the body, and can also better supply oxygen to the body, prolong the workout time and effect.