How to exercise lung capacity at home, how to exercise lung capacity

The simplest is to take a deep breath and hold your breath.

Do you know how to exercise your lung capacity? The difference between people can also be very different, and the lung capacity is directly proportional to our physical fitness. I've collected and sorted out the relevant information for you, let's take a look.

How to exercise lung capacity.

Chest Expansion Exercises:

Breast expansion and chest stretching 50 times twice a day, preferably after waking up and before going to bed, can effectively prevent the decline of lung capacity.

Puff out your chest:

Long-term adherence to the correct posture of raising the head and chest and waist can increase the lung capacity by 5% to 20%, and the amount of oxygen obtained by the body's tissues will also increase. Sticking to a chest lift also boosts the brain's memory.

Water walk:

If you don't know how to swim, it is advisable to walk in the water, with a certain speed, and the depth of the water is better than waist. Take a quick 15-minute break, take a 5-minute break, walk for another 10 minutes, take a 5-minute break, and walk for another 15 minutes. Practiced twice a week, the results are obvious.

A singing voice:

Singing is also a great way to increase your lung capacity. The beautiful melody of the song can make people intoxicated and forget their worries; When speaking, pay attention to luck and adjust the mind, and breathe evenly and deeply, which is beneficial to the body and mind.

Eat apples a lot:

Apples and tomatoes are best used to help the body breathe more easily. Eating at least 5 apples or 3 tomatoes per week can significantly improve lung function. At the same time, eating bananas regularly will not cause breathing difficulties.

The above is a few good ways to exercise lung capacity, we should not ignore the importance of lung capacity, at present, medicine has been an important item to detect aging by measuring lung capacity, which also indirectly shows that if our lung capacity is insufficient, then it represents the phenomenon of aging in body functions, so from now on, let us exercise every day to exercise our lung capacity.

Exercise lung capacity

Stretching exercises

Raise your arms straight forward and upward, slowly but forcefully behind your head. The upper body can also be slightly bent backward to maximize the range of motion of the shoulder joint, so that the shoulder joint has a significant "postshock" feeling, and then the arms are withdrawn to the sides of the body. Inhale as you raise your arms and exhale as you retract your arms, repeating 30 to 50 times.

Jogging

Jogging is an effective and easy way to exercise your lungs. 300 500 meters per jog. When running, be sure to breathe naturally and never hold your breath.

Abdominal breathing

After doing the first four methods, you can choose a dry place outside, preferably with a floral fragrance. Practice abdominal breathing, indoors on rainy days, but keep the windows open. Here's how:

Relax your 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 slowly bulges:

When exhaling, retract your abdomen as much as you can, and exhale slowly outward. Breathing is required to be 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. Each exercise should not be less than 15 minutes. After a period of practice, it's best to keep each exercise lasting about 30 minutes.

1. Use a straw to do interesting vocal exercises.

Like the muscles in other parts of the body, the respiratory system needs exercise to stay healthy. There's an easy way to exercise your vocal cords and respiratory system at the same time. Put a straw in your mouth and hum vigorously.

2. Practice storytelling.

Aaron Johnson, an assistant professor of phonetic science at the University of Illinois in the United States, believes that reading aloud is essential for exercising lung capacity. Older adults are advised to read aloud an article in the newspaper every day when they wake up.

3. Sing loudly.

Edie Hubner, director of the Department of Speech-Language Pathology at Emory University's Speech Center in the United States, said: "The health benefits of singing aloud cannot be underestimated. "Older people are advised to sing along with the radio, or join a choir, or sing karaoke.

4. Exercise can also enhance lung capacity.

Hubner points out that when a person is in good health, his voice will also work best. Even simple walking exercises can improve physical fitness, and the effects can extend to the respiratory system and even the vocal domain.

First of all, a small lung capacity is not necessarily a bad thing.

The size of your lung capacity determines how well you have a burst force.

That is, your muscle type determines the size of your lung capacity.

If you don't have a lot of lung capacity, you have more red muscle fibers than white muscle fibers in your muscles.

That is, your stamina is stronger than your burst power.

The high number of red muscle fibers determines that your hemoglobin is higher than that of people with more white muscle fibers.

This means that you have more red blood cells than him with the same amount of blood.

The more red blood cells, the more oxygen-carrying the blood.

However, we know that the oxygen you breathe in one breath may not all be absorbed by the lungs, integrated into the bloodstream, and carried to organs throughout the body. There will be a small amount of oxygen in the breath you exhale.

So, the size of your lung capacity has a lot to do with your muscle type.

Do you understand? At the same time, it is also related to your physical fitness, cardiorespiratory fitness and age.

Also, there are no people in the world who have good stamina and explosive power. Some people have good stamina, and some people have good strength.

So, you will see in world-class athletics competitions, some people use the lead to drag down the opponent with endurance, and some people use follow running to save physical strength in order to play to the advantage of their strength in the sprint stage and surpass the opponent.

Running can boost your heart and lungs. However, there will be no significant improvement in lung capacity.

Swimming is the best method, as well as aerobic breathing, which is to go for a walk in the woods in the morning.

And then there's some persistence like long-distance running, which is the exercise where you have to take a big breath at the end. And it's a long-lasting movement.

It seems that the best way to build lung capacity is to swim.

Blow up the balloons! Blow one in one go!

To exercise the lower limbs, you can do squatting and standing up. Don't think it's easy, you go and squat a hundred times now, and see if your feet don't get weak after squatting? If you want to train your pectoral muscles, do wide push-ups.

This action is absolutely helpful for the pectoral muscles. And it helps a lot with your lung capacity. I've been exercising every day before bathing for more than a decade.

If there was a problem, I would have died a long time ago.