How to exercise lung function, how to exercise lung function How to exercise to improve lung functio

The lungs are strong and the body is strong! One movement, 5 minutes a day, strengthens lung function.

Pull-ups, hands apart and shoulder-width apart, depending on the person, each set of 7-10 to do 4-5 sets. If the strength is particularly good, add a few more sets. It is more difficult for those who have just practiced to complete it. Do your best.

Running is most effective for improving cardiorespiratory fitness. You can jog first, such as a group of 1600 meters, do 2-4 groups, when you feel that running is easier, you can switch from jogging to variable speed running, you can do long-distance running, you can also run in groups.

1. Chest expansion exercise.

With your arms straight and palms down, raise them flat forward, keeping your palms down, slowly but firmly stretch your chest to the sides, and then retract from the sides to the sides. Inhale as you raise your arms up, exhale when you retract your arms, and repeat 50 reps to gradually increase to 100 reps at the beginning of the exercise.

2. Stretching exercises.

Raise your arms straight forward and up, slowly and forcefully stretch your upper body to the back of your head The upper body can also be slightly bent backward to try to maximize the range of motion of the shoulder joint, so that the shoulder joint has a clear "backshock" feeling, and then the arms are retracted to the sides of the body. Inhale as you raise your arms and exhale as you retract your arms, repeating 30 to 50 times.

3. Take a deep breath.

With your arms naturally extended and your palms facing outwards and upwards, guide your arms outward and upward slowly (i.e., diagonally upward) and inhale deeply. Turn your palms forward and drop your arms in a forward arc Then bend your body as far forward and down as you can, exhaling as much as you can. Repeat 50 times.

Note: When you start practicing, you may not be used to it, the time for exhalation and inhalation is very short, and there is often a sense of boredom, and the practice will be extended slowly, after a period of practice, the author can last 15 to 18 seconds for each inhalation and exhalation process.

4. Jog. Jogging is an effective and easy way to exercise your lungs. Jog 300 500 meters each time When running, pay attention to breathing naturally, and never hold your breath.

5. Abdominal breathing exercises.

After doing the first four methods, you can choose a dry place outside, preferably with a floral fragrance to practice abdominal breathing, and you can do it indoors on rainy days, but open the window. The specific method is: relax the whole body, take a natural sitting position, keep the dantian, and breathe slowly and deeply.

When inhaling, imagine the fresh breath of nature, enter the lower dantian, and the lower abdomen naturally and slowly bulge: when exhaling, the abdomen should be retracted as much as possible, and the breath should be slowly exhaled outward. Breathing is required to:

Light, thin, deep, long, and without sound. Practicing 'reverse breathing'' is beneficial for expanding the lower lobe tissues of the lungs to maintain good lung capacity. No less than 15 minutes per exercise After a period of practice, it is best to keep each exercise lasting about 30 minutes.

The above five methods are simple and easy to implement, and they should be practiced once a day in the morning and once in the evening. If you can persevere, it will significantly help to improve the function of the respiratory system and enhance lung capacity.

1. You can take a deep breath outside the shack, and the square shooting method is to take three deep breaths, and then exhale slowly, and so on for 30 times.

2. You can perform weight-bearing state differential jerks, such as barbells and dumbbells, etc., to increase the throughput of lung capacity.

3. You can run long distances and regulate your breathing while running, so as to exercise your lung function.