1. In the unarmed fitness mode, the muscles will hold their breath instantly, exhale quickly when contracting, and inhale slowly when stretching. 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, when doing "wide push behind the neck", "supine push" and "leg lift". In chest exercises, in order to reach the requirements of keeping your chest as high as possible and sinking your shoulders, you are allowed to take deep breaths, such as "supine birds", but you must hold your breath for a short time and exhale.
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, when doing "dumbbell bending" and "bird standing".
3. Non-synchronous breathing: Breathing frequency is not equal to the number of exercises, and breathing is carried out during the interval of exercise. 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.