What are the breathing methods for strength training?

Breathing is the foundation of life and a basic skill that fitness enthusiasts must master. Proper breathing not only increases strength during training, but also helps exercisers find a good training rhythm.

When doing strength training, the most common breathing method is to exhale during the centripetal phase (ascent) and inhale during the eccentric phase (descent).

Specific to sports practice, such as:

During push-up training, you inhale during the descending phase and exhale during the ascending phase;

During squat training, inhale as the body squats and exhale as the body squats;

When you pull up, you inhale as your body descends and exhale as your body rises.

In addition, when doing heavy weight training, we can't help but hold our breath. Holding your breath at this time increases the pressure on your lungs and provides additional support for your body. What kind of breath holding is more powerful?

Take a weighted squat as an example:

Do the squat first and inhale as you go, but don't fully inhale your feet;

When crouching to the bottom, pause for a moment, hold your breath and squat up;

When the body exceeds the bonding point, start to exhale, do not exhale too fast, and just finish exhaling when you reach the highest point.

There are several common techniques for breathing for strength training:

1.Breath-holding briefly: This is a common breathing technique when performing weight-lifting movements. Before starting the movement, take a deep breath, then hold your breath and perform the movement until you have completed the movement or exhaled when you have reached your peak.

2.Breath-holding breath that prevents exhalation: This breathing pattern is suitable for movements that require core stability, such as weight lifts and weighted squats.

Before starting the movement, take a deep breath, but do not exhale as you perform the movement. By holding the exhalation, additional support and stability can be provided.

3.Vocal breathing: This breathing pattern is suitable for movements that require explosive force, such as hitting and pushing. Exhaling forcefully and making a sound at the same time as performing the movement helps to improve muscle coordination and contraction.

4.Deep Inspiratory Breathing: This breathing pattern is used for relaxation and controlled breathing, and is suitable for the cool-down and recovery phases of the exercises, or to assist static and sustained strength training.

By inhaling deeply and exhaling slowly and completely, it helps to relax the body, lower heart rate and increase oxygen**.

These breathing techniques are designed to help athletes maintain proper posture, provide muscle stability support, and perform optimal strength and explosiveness during strength training. Different training styles and personal preferences may influence the choice of breathing method, so it's important to find the right breathing pattern for your needs and fitness level. Before doing any strength training, it is best to consult the advice of a professional fitness trainer or sports doctor.

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