The way of breathing in bodybuilding exercises should change with the movements. Proper breathing should not only play a role? Oxygen supply? It can not only fix the shoulder strap, but also play an important role in adjusting posture and assisting in completing movements. So, the following is the correct breathing method I will share with you. Welcome to read and browse.

(1) There are two basic breathing methods:

1. Breathe in when muscles contract hard, and exhale when stretching resumes.

2. Exhale when muscles contract hard and inhale when stretching resumes.

These two diametrically opposed ways of breathing. In the practice of the past decades. Many experts have discussed it. But these two breathing methods. Everyone has the same request, that is, to avoid holding your breath for a long time in the process of exertion.

(2) Breathing methods commonly used in bodybuilding training;

1, limit or heavy weight, adopt the second breathing method.

Take two or three deep breaths before the action begins. Inhale at the beginning of exercise until? Peak contraction? Or when the action is in place, that is, exhale for a very short time, then inhale continuously for a short time until the action is close to the previous stage or exhale when it is resumed.

2, according to the human physiological phenomenon of breathing methods:

No matter which action, when the chest ribs and lungs are expanding, use? Inhale? When the sternum and lungs are in a compressed position, use? Exhale? . This exhalation method will not cause the lungs to be compressed or hold their breath.

3. During the whole operation, from? Starting position? Arrive? Completion bit? A breathing method as a breathing unit; Does it start with action? Inhale? Until you get back to the middle or the last 1/3? Exhale? , until the start position.

What are the active muscles at the beginning of exercise in bodybuilding training? Extended position? Or? Contraction position? .

For example, when exercising, what is the starting position of the shoulders, back, arms, front wall, calves and thighs? Most of them are active muscles. Extended position? .

When exercising the chest, humerus, head and legs, start posture? Most of the active muscles are there? Contraction position? . But in some cases, the opposite is true.

In short, it is mostly used for bodybuilding training? Medium weight? (generally 85-90%) and many times (6- 12 times), do not use? Weight limit, less times? . So, it rarely happens? Hold your breath? Phenomenon.

Correct breathing method for fitness

First, synchronous breathing method

Breathe every time you do an action, and breathing is done during the action.

1. When the muscles contract, hold your breath instantly and exhale quickly, and when the muscles stretch, inhale slowly. Generally, this breathing method is used when the load is heavy, the action is carried out in supine position, or the shoulder strap and chest and abdomen must be fixed. For example, do? Wide push behind the neck? 、? Supine compression? 、? Leg lifts? Use when waiting for action. During chest exercises, deep inhalation is allowed to achieve the requirements of keeping the chest as straight as possible and sinking the shoulders, such as? A supine bird? But hold your breath for a short time, and exhale is spewing.

2. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. It is fast and powerful when inhaling and slow and long when exhaling. Generally used for light load and concession exercises. For example, do? Dumbbell bend? 、? A standing bird? Use when waiting for action. This method emphasizes the concentration of ideas.

Second, asynchronous breathing

Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise.

1, several actions in one breath. Pause after several consecutive actions, take a breath, and then take another breath after several consecutive actions. This method is often used at the beginning of a training, when it is light, fast and energetic, or when doing warm-up activities. For example, do? Push-ups? 、? Parallel bars arm flexion and extension? Use when waiting for action.

2. Breathe several times at a time. When you are overloaded (more than 90% of the weight you can bear) or your body is close to fatigue, adjust your breathing so that you can try to complete another action exercise. For example, do? Barbell squat? 、? Leg lifts? Use when waiting for action. This way of breathing emphasizes overload training.

Third, freely adjust breathing method

In low-intensity training, breathing can often be adjusted freely. ? Lift your heels? 、? Jogging? 、? Riding an electric car? This method is generally used for breathing.

In short, the breathing style in bodybuilding exercises should change with the movements. Proper breathing should not only play a role? Oxygen supply? It can not only fix the shoulder strap, but also play an important role in adjusting posture and assisting in completing movements.

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